Sergeant Tony's Blog

Archive for September, 2009

SPECIAL MONDAY EDITION — 9/28/09

Sep. 28th 2009

Greetings all!

This is a SPECIAL MONDAY EDITION of the Newsletter … short and sweet.

Boot Camper Nancy Miller’s husband, Dr. Robert Miller, will be doing my knee surgery this Friday at 11 AM. Most of you know that I tore the meniscus and quad tendon on my right knee in a very dramatic and awesome display of speed … but a pretty pathetic demonstration of stopping … on the tennis court.

Dr. Miller told me today that my standard shift vehicles aren’t gonna work for me. In the weeks following surgery he wants me driving an automatic. I don’t own an automatic. Do you know of one I can borrow or rent for cheap? Probably needed for 2 to 3 weeks.

Consequently, our Boot Camp Anniversary Party, planned for this Friday night, will have to be rescheduled. I’ll let you know when! So no party this Friday night.

Dr. Miller will NOT be tampering with my awesomeness or my lust for life! So … not to worry!

Thanks so much for your kind words of encouragement and support!

See you on the Quarterdeck!
To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
Memphis, TN
901-644-0145
www.usmcfitnessbootcamp.com

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Half Marathon Training 9/19 Post Run Thoughts

Sep. 19th 2009

Good run today everyone!!

Here are a few tips and a recap!

We ran for 1hr 30 min and covered 7.02 miles. Using the 11:30 (approx.) pace per mile for 5 minutes followed by a 1 walk break, we averaged 12:51 per mile pace for the entire 1hr 30min.

Again, the goal of these long runs IS NOT SPEED! We’re going for doable distance and endurance. We’re teaching our legs how to keep moving for time … and distance comes along with it.

Speed is for our Tuesday night runs … every other week. So speed work is bi-weekly. We also run on Thursday nights. All at St. Mary’s track at 5:45 PM.

In addition to water, you’ll want to bring a sports drink with you next week. As we go past 1 hour, replacing electrolytes becomes more important.

You’ll also want to bring some sort of food, gel, gu, energy bar, or sandwich to eat after about an hour into our run. Buy a variety of things and test them out to see what works for you and what tastes good. You do NOT want to experiment on race day!!

Post long run, doing some light cycling (15 to 20 min.) and a 10 min ice bath will almost guarantee that your legs will not be rubber the next day! Do this within 2 hours of the end of our run. Use some pain relievers like Tylenol or Alieve to deal with any post run soreness or pain.

Do NOT pop a blister! 😉

Half of our group accomplished something brand new today! That’s awesome! Congratulations everyone!

Have a great weekend!!

Tony

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Half Marathon Training for 9/19/09

Sep. 18th 2009

Hey there all you half marathon training buddies!

We will be at Shelby Farms tomorrow morning, Saturday 9/19 at 8 AM in front of the Visitor’s Center for our weekly long run. See you there, rain or shine!

Tony

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In yer FACE!!! — Newsletter of Sgt. Tony Ludlow — 9/16/09

Sep. 16th 2009

You might have heard this already.

After a recent conversation with a new Boot Camper, I realized that we all need to talk.

So let’s talk.

I’m not training you for combat and I’m not running a weight loss program. I’m running a health and fitness program based on the philosophy, exercises, and approaches we do in the Marine Corps. (Lots of Boot Campers lose weight, but that’s only because they are managing the amount of calories consumed against the amount of calories burned – usually with me.)

So on one side of our Boot Camp Fitness Coin is “health & fitness.” On the other side of the coin is how you look … we could even call it “vanity.” Nothing wrong with wanting to look good. We all want to look our best without becoming obsessive or neurotic or narcissistic. I’m talking about a healthy emotional desire to look good. The same reasons why we groom ourselves, buy fashionable clothes, and check to see if we have spinach in our teeth.

Anti-aging products are a gazillion dollar a year business! We don’t want to look old, or haggard, or saggy. As we age there are things that happen that can be countered by our behavior. And that brings me back to your face.

As people age their life style, unfortunately, gets old right along with them … most of the time. Men and women do less and less as they age. They sit and observe. They watch others do stuff. They do less and less as time goes by. This of course leads to looking old. Their facial expressions hardly ever change during the course of their day. Combine that with smoking or drinking to excess and that will make someone look MUCH older than they actually are.

If you look at the muscles of the face, the first thing that you should notice is that the face is made up of … wait for it … muscles! Muscles. That’s right … muscles. And the same process that makes the biceps muscle stronger, firmer, and tight is the same process that will do the same thing for the muscles of your face.

How do we exercise the muscles of the face? Well, first of all, be happy! Smiling and laughing make the muscles of the face work. I don’t think it’s true that you use more facial muscles to frown than to smile. If that were true dead people would have a smile on their faces — creepy! Sleeping people would be grinning.

Facial expressions cause the muscles of the face to work. And a grimace is a facial expression!

I like to make you laugh! I like to clown and have a good time. Mrs. Goldine Gooch, my sixth grade teacher, gave me 15 min every Friday afternoon to get up in front of the class and tell jokes and stories. Mrs. Gooch told my mom that I was the “funniest most adorable student she’d ever had!” OK, funniest anyway!

Laughter is good for the soul and it’s good for your face too!

And the grimace is important too. The grimace rocks! Your dumbbells should be heavy enough so that you are “making a face” during the last few reps of each set we do. When I see you throwing around the same set of dumbbells week in and week out, with no sign of stress or strain on your face … I know you’re just marking time. After we do push ups, you should get up off the deck RED FACED and breathing hard!

If you can fix your hair with your dumbbell in your hand … if you can pick your nose with your dumbbell in your hand … if you can point in the direction of your car with your dumbbell in your hand … if you are NOT grimacing toward the end of each set … your dumbbells are TOO LIGHT!!!

That means you’re getting USMC Fitness Boot Camp, Light. ewwwww … the very thought of it makes my stomach churn.

After six months in the program, most women will top out at about 15 pound dumbbells … most guys at 25 or 30. Girls will start with 5’s and be ready for 8’s or 10’s by the end of their third week. Guys will start with 10’s and be up to 15’s at month’s end.

If you aren’t there. You’re slacking. Or you’re missing too many workouts. You’re not trying hard enough.

You want a youthful looking face? … forget a face lift, forget botox … buy heavier dumbbells and make your shoulders work harder … do more push ups from your toes … do as many reps as you possibly can! Start the exercise as soon as “I” start the exercise, not 3 reps into the exercise. End the exercise when “I” end the exercise!

You’ll work the facial muscles when you work the other muscles! Quit being so easy on yourself! The easier you treat yourself, the older you’ll look. Older as in haggard, worn out … saggy … not vibrant. Just old. Just … yucky old … not “awesomely experienced!”

I recently heard some middle aged women who were actually playing tennis at the time, whine about getting old. They’d missed a few shots cuz they couldn’t or wouldn’t move quick enough to run down a ball. (Very gettable balls, I might add!) A young boot camper of 22 sitting next to me said “Tony, I don’t want to get old.”

The only exercise that the women playing tennis were getting was recreational doubles tennis a couple of times a week. That’s it for their exercise. Better than nothing. But …

“Age,” I said, “is relative.”

Or said another way, “Age ain’t nuthin but a number.” It’s how you treat that number … it’s how you choose to conduct your life … it’s how you choose to approach your time here on this planet that will determine what that number says about you. It’s your attitude and your actions.

The aging process isn’t the same for everyone. Don’t settle. Don’t sit back. It’s never too late! Choose to be different!

Now, go to http://www.realage.com/ and see just how old you really are!

———————————————–

MOUNT FUJI TOMORROW AT 0530

Tomorrow morning at 0530 we’ll be climbing the mountain! See you at the parking garage on Zach Curlin, on the campus of the U of M. If it’s raining, go to the ground level of the parking garage. Bring your dumbbells, mat, water bottle and towel!

We do the Mt. Fuji workout on the third and fourth Thursdays of the month.

————————————————

HALF MARATHON TRAINING THIS SATURDAY!!

Our St. Jude Half Marathon Training continues on Saturday, September 19 at 8 AM! This will be our 11th half marathon training platoon!

We will meet in front of the Visitor’s Center at Shelby Farms!

If you can run/jog/walk 3 miles in 36 minutes or less, you are a candidate! It’s easier than you think! Every year half of the members of this training group are new and have never run a half marathon!

Cost of the three month training is $75 for Boot Campers and $125 for “friends of Boot Camp” (non-boot campers).

IMPORTANT NEWS … if you are a new half marathoner, or you’re not sure if this training will work for you, this Saturday’s training run is FREE, NO STRINGS ATTACHED! You can try it out with no obligation!

Also … all Boot Campers are welcome to come and get their one hour of continuous cardio with us on Saturdays. Free!

I have posted the training schedule on the website. The password is “Jude” (case sensitive): http://usmcfitnessbootcamp.com/blog/2009/09/16/2009-st-jude-half-marathon-training-schedule/

——————————————————

0645 and 0830 CLASSES ARE ACTIVATED!!

The 0645 and 0830, both MWF classes, are back in session!

——————————————————-

TUESDAY & THURSDAY EVENING CLASS

The Tuesday and Thursday evening classes meet at St. Mary’s track. Those classes begin at 5:45 PM. St. Mary’s is at the corner of Walnut Grove and Perkins.

——————————————————-

Charity Tooth Whitening Event:

Germantown Dental Group (Boot Camper John Whittemore’s practice) is holding it’s third annual Zoom Whitening fundraiser for the Give Back a Smile Foundation, which restores the smiles of survivors of domestic abuse.
Through the Foundation, survivors of domestic abuse are connected with volunteer cosmetic dentists like Dr. Whittemore, who restore their damaged smiles at no charge. The practice donated around $7000 in each of the previous years and hopes to do the same this year.

The event is Saturday, October 3rd and it works like this – you donate $395 to the Foundation and Germantown Dental Group laser whitens your teeth.

That’s right, ALL the money goes to charity! You get to whiten your teeth at a greatly reduced price and feel great about it. You will even get custom whitening trays and a few nights worth of gel for future touch ups. Normally the fee is $595. Presumably due to “the economy,” this year has not filled up as fast, so there are still quite a few spots left. Call 754-0540 to participate!

———————————————

Today’s Big Three

1. Daniel Shaffer (Boot Camper) is looking for a new career opportunity. He has a professional background in sales and marketing with a degree in business management. He also has experience in event management. He’s looking for “an opportunity to work hard, make enough money to start a family (someday), meet and work with some great people, and advance my career.” danieljshaffer@gmail.com

2. Kelly Stone (“Friend” of Boot Camp) Advanced Therapy Solutions. Sports related muscle therapy using the Bowen Technique. 901-754-6008.

3. Sole to Soul 5K, September 26 at 8 AM at Idlewild Presbyterian Church, 1750 Union.

——————————————————-

“Tho’ much is taken, much abides; and tho’
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are,–
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield.”
~ from Ulysses by Alfred Lord Tennyson

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
Memphis, TN
901-644-0145
www.usmcfitnessbootcamp.com

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Protected: 2009 St. Jude Half Marathon Training Schedule

Sep. 16th 2009

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FOR WANT OF A NAIL … Sgt. Tony Ludlow’s Newsletter for 9/10/09

Sep. 10th 2009

“For want of a nail the shoe was lost.
For want of a shoe the horse was lost.
For want of a horse the rider was lost.
For want of a rider the battle was lost.
For want of a battle the kingdom was lost.
And all for the want of a horseshoe nail.”

My grandfather taught me that rhyme when I was about 8 or 9 years old. It’s been around since the 14th century he told me. But I didn’t understand it all.

Instead, I just started saving everything. I thought “if those guys had had enough horseshoe nails back then they’d have been in good shape.” And that put me on a course of years and years of being a pack rat. “Better to have it and not need it, than to need it and not have it” I reasoned … for years! I’m over that now. Kind of. Seriously. Sort of.

Later my granddad tried to explain the rhyme to me using some dominoes, a tennis ball, and our dog’s water bowl. He set up the dominoes on edge in a line with the tennis ball at the end of the line and on the end of the table. On the floor just under the table edge was the water bowl.

He told me to push over the first domino furthest from the tennis ball. Then one by one the dominoes fell until the last one fell over and pushed the tennis ball over the edge of the table and into the water bowl. The ball hit the water and splashed water all over the floor.

My granddad then pretended to scold “Trixie,” our Boston Terrier, for being a bad dog and making a mess. I defended Trixie and said that it wasn’t her fault.

I played right into his hands.

“So, who made the mess?” he asked me.
“Well, the tennis ball fell into the water bowl.” I explained.
“And how did the tennis ball get into the bowl?” asked my granddad.
“The domino knocked it off the table.” I said.
“And how did the domino do that?” he asked with a smile.

I looked at the row of fallen dominoes and realized that knocking over the first domino had led to the water being splashed onto the floor. And then the rhyme made sense. There is a logical progression of actions and consequences, things done (or undone) and the results that follow.

For want of a nail …

When my son, Matthew, was about 12 he asked me why girls are so mean. Wow, what a question! I reasoned then, as I STILL do, that girls get socialized differently than boys. As boys growing up, we learn that if we do something cruel to another boy or say something malicious about another boy, there will definitely be consequences. There’s gonna be hell to pay. Black eyes and bloody noses are part of the socialization of boys.

Not so much with girls. You girls could literally get away with murder, say whatever you wanted using the cruelest of words … and you didn’t have to worry too much about Amanda giving you a black eye after school. I never saw two girls fighting when I was growing up. I WANTED to, but never did!

No hate mail from you girls, please! I already KNOW that you know some pretty mean words! 😉

It’s been over 10 years since I have said or done anything intentionally to hurt another person. I don’t call people names, or cuss people out, or do things to them to harass or hurt. That doesn’t mean I haven’t hurt anyone. It just means that I didn’t do it on purpose.

But I was in Japan a long time ago, sitting around a conference table during a committee meeting … and snapped when the arrogant, pompous, self important Frenchman — I’ll call Pierre — a fellow committee member sitting across the table from me, said, in his little pompous French accent, “You Americans are soooo stu-PID!” Putting out his little French cigarette as he said it, shaking his little French head with that little dismissive smirk on his little French face, as if he were further insulting me and the other 3 Americans on the committee by the way he put out his nasty little cigarette.

Well, here’s a bloody nose for you Pierre!

I guess French boys aren’t socialized like American boys. Too bad.

There are thousands of applications to the little rhyme about the nail.

Granddad also said, “Life is a cinch by the inch, but hard by the yard.” It took me a while to figure that one out too. I’m amused when people who over-eat or over-drink don’t seem to see the connection to THAT behavior and their expanding waist lines. Or the people who exercise once a week who seem clueless as to why they aren’t seeing results. One thing leads to another … and another. Day by day. Consequences, little by little. Inch by inch.

————————————————

HALF MARATHON TRAINING THIS SATURDAY — IT’S ALSO A FREE RUN!!

Our 6th Annual St. Jude Half Marathon Training continues on Saturday, September 12 at 8 AM! This will be our 11th half marathon training platoon!

We will meet at the U of M on September 12 due to activities at Shelby Farms. Park inside the parking garage on Zach Curlin (Mt. Fuji) and meet down in front.

If you can run/jog/walk 3 miles in 36 minutes or less, you are a candidate! It’s easier than you think! Every year half of the members of this training group are new and have never run a half marathon!

Cost of the three month training is $75 for Boot Campers and $125 for “friends of Boot Camp” (non-boot campers).

IMPORTANT NEWS … if you are a new half marathoner, or you’re not sure if this training will work for you, this Saturday’s training run is FREE, NO STRINGS ATTACHED! You can try it out with no obligation!

——————————————————

0645 and 0830 CLASSES ARE ACTIVATED!!

The 0645 and 0830, both MWF classes, are back in session!

——————————————————-

TUESDAY & THURSDAY EVENING CLASS

The Tuesday and Thursday evening classes meet at St. Mary’s track. Those classes begin at 5:45 PM. St. Mary’s is at the corner of Walnut Grove and Perkins.

——————————————————-

Life is a cinch by the inch …

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
Memphis, TN
901-644-0145
www.usmcfitnessbootcamp.com

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PROMISES KEPT — Sgt. Tony Ludlow’s Newsletter for 9/2/09

Sep. 5th 2009

I’ve lost track of the half marathons that I’ve run. It’s a bunch.

These days, I get my greatest joy in running by helping others run half marathons.

Every year I conduct two different half marathon training groups; one begins in early September and one begins in late January. Training for the 2009 St. Jude Half Marathon begins this coming Saturday.

After running the St. Jude Half Marathon in December 2004, I was walking around Redbird Stadium looking for people I’d trained that fall. I cheered for them as they crossed the finish line or hugged them and gave ’em high fives if I found them after the race.

One girl, I’ll call her Jill, had just run her very first half marathon that year. Six months prior to that she couldn’t run 50 yards without stopping. But there she was at Redbird Stadium. She had just run 13.1 miles!

2004 had been a rough year for Jill. She’d gotten divorced, lost her job, found a job, been a victim of a robbery, moved to a new place, and had lost her dad. She had been coping in some fairly self destructive ways. And then she joined USMC Fitness BOOT CAMP at the urging of one of her friends.

Jill started losing weight, started finding a new strength, started to run … just a little at first. By the time early September 2004 arrived she was just barely able to run/jog/walk 3 miles in 36 minutes. Just enough to qualify for my half marathon training.

Over the next three months, Jill seemed to blossom and bloom. A young woman with few friends and seeming to be rather closed and reserved. Slowly though she’d started to come out of her shell. It was amazing! The transformation in her life was awesome! She seemed happy and outgoing. She laughed and joked with the other people in the training group! Was this the same woman?

I missed seeing Jill cross the finish line on that day in December when she completed the St. Jude Half Marathon. When I found her she was with her new friends, wrapped in one of those foil blankets, with her finisher’s medal around her neck, and a smile as wide as Texas across her face. But when she saw me, the smile left her and her countenance completely changed. (This happens a LOT when women see me!) And then she started to cry. (The natural next step after a woman sees me!) And we hugged each other! I kept congratulating her over and over. And she, through tears, kept thanking me! She was full of joy!! What a feeling!?!!!

I must admit … I got a little misty eyed.

I can’t imagine that winning the half marathon would have given me more happiness!

Exercise is always about the spirit. Sometimes it’s about the physical. But it’s always about something far beyond what you see with your eyes.

A friend of mine is going through a hard time. She’s got a broken heart and feels a little lost … She’s started running. Someone told her that time would heal her spirit … and I told her that if time heals, then exercise is the salve.

Exercise is the only thing I know that works, for sure. It’s not a gamble. It’s not coins tossed into a fountain. When nothing else will, exercise will.

You will get back more than what you put into it. It’s GREAT for the body and soul!

Hope to see you on the Quarterdeck!

————————————————

HALF MARATHON TRAINING BEGINS SATURDAY — IT’S A FREE RUN!!

Our 6th Annual St. Jude Half Marathon Training begins on Saturday, September 5 at 8 AM! This will be our 11th half marathon training platoon!

We will meet at the U of M on September 5 and 12 due to activities at Shelby Farms on those days. Park inside the parking garage on Zach Curlin (Mt. Fuji) and meet down in front.

If you can run/jog/walk 3 miles in 36 minutes or less, you are a candidate! It’s easier than you think! Every year half of the members of this training group are new and have never run a half marathon!

Cost of the three month training is $75 for Boot Campers and $125 for “friends of Boot Camp” (non-boot campers).

IMPORTANT NEWS … if you are a new half marathoner, or you’re not sure if this training will work for you, this Saturday’s training run is FREE, NO STRINGS ATTACHED! You can try it out with no obligation!

——————————————————

TUESDAY & THURSDAY EVENING CLASS

Starting this week, both the Tuesday and Thursday evening classes will meet at St. Mary’s track. Those classes begin at 5:45 PM.

——————————————————-

LABOR DAY SCHEDULE!

We will have only one workout on Labor Day at 7 AM at CUMC. See you then!

—————————————————–

If time heals all wounds, then exercise is the salve.

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
Memphis, TN
901-644-0145
www.usmcfitnessbootcamp.com

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