Sergeant Tony's Blog

Archive for November, 2009

Sergeant Tony’s Tips and Strategies for Running the St. Jude Half Marathon

Nov. 29th 2009

Sergeant Tony’s Tips and Strategies for Running the St. Jude Half Marathon

Race Day Tips

• Don’t do, eat, drink, or wear anything on race day that you haven’t done in training. You don’t want any surprises on race day.

• Don’t eat or drink anything during the race that you haven’t tried out in training.

• I park at the Peabody Place parking garage. It’s convenient to both the start and the finish lines. Plan to arrive an hour before race time.

• I always arrive early and take a duffel bag with a change of clothes, toiletries, shower shoes, and towel to Auto Zone Park, where you can check it with volunteers. Since the race ends at Auto Zone Park you can use the player’s locker rooms and showers.

• Lay out all of your clothes and gear the night before.

• Put your electronic run toys “on charge” the night before. Make sure everything is charged up!

• Use “Body Glide” or some similar product to “lube” the parts of your body that might get chaffed or blistered: your feet, thighs, and underarms.

• It’s usually chilly while standing around waiting for the race to start, so wear some old or worn out warm-ups, sweats, shirts, or jackets for the race that you can take off and discard 5 minutes before the race begins or toss along the route as you start warming up. Bring a garbage bag to use if it looks like rain. Don’t forget some disposable gloves too.

• Your last “big meal” ought to be Thursday night for the Saturday morning half marathon. Some have had success with their last big meal being breakfast or possibly lunch on Friday. I have my last big meal on Thursday night.

• Thursday ought to be your hydration day. Drink 4 to 6 oz. of water every hour you’re awake. Cut back on caffeine, salt, and alcohol since they can contribute to dehydration.

Race Strategies For Everyone

• Visualize the race and your success. Take a look at the race map and know the course.

• Visualize yourself running into Auto Zone Park, energetic, fast, and proud as you cross the finish line!

• If you own a Garmin, wear it and pay attention to your pace.

• It’s a 13.1 mile event. The biggest mistake is to go out too fast. Don’t be intimidated by the “gazelles” or led by the misguided who start out like rabbits and who’ll probably finish like turtles. The biggest mistake is to go out too fast. Run your own race. If anything, start out a little slower than you intend to be running by the third mile. So fight the urge to blast off at the beginning.

• Don’t think about increasing your pace until after you’ve climbed the Beale Street hill between miles 2 and 3.

• Running etiquette says that you don’t stop in front of the tables at the water stations and drink. If you take some water, jog a little past the tables to walk and drink. Be aware that others aren’t going to stop to get anything to drink and you don’t want to get in someone else’s way.

• If you’re NOT going to take a cup of water or sports drink as you go through an aid station, then don’t run close to the water tables and volunteers. That way you won’t run into someone who doesn’t know the etiquette and suddenly stops to chug the water.

• Enjoy yourself! You already know that you can “go the distance!”

• Be sure to say “THANK YOU!” to the volunteers!

Race Strategies For New Half Marathoners

• If you’re a relatively new runner and/or this is your first half marathon, don’t worry too much about your finish time. Just enjoy the experience!

• Take a 30 to 60 second walk break at every water station or every mile, beginning with the FIRST mile!

• Add about 1min 30 seconds to 2 minutes per mile to your most recent 5K or 4 mile race pace to determine your target pace for the half marathon. (Use the March of Dimes Turkey Trot 4 Miler held on Thanksgiving morning at Shelby Farms to give you an idea of your pace per mile. Then add the extra time to predict your half marathon race pace.) For example, if you’ve run an 8 minute mile pace for a recent short distance race, then add 1.5 to 2 minutes, making it a 9’30” to 10’ pace per mile for the half marathon.

Race Strategies For Experienced Runners

• If you’re an experienced runner and/or you’ve run other half marathons AND you want to lower your half marathon time, you’ll need to pay close attention to your pace, especially in the beginning. You can determine your required race pace for your goal time by consulting any number of online pace calculators, such as http://www.marathonguide.com/fitnesscalcs/pacecalc.cfm

• Let’s say that your goal is to finish in under 2 hours. That would translate into a roughly 9 min per mile average pace. But going out at 9 min per mile pace at the beginning of the half marathon might be too fast. So, think of starting out at a 10 minute per mile pace or slower for the first mile or two. Starting out a little slower than your target average pace per mile for the first 7 miles will, all other things being equal, give you the energy and stamina that you’ll need to finish strong. For example, you could run at a 9’30” mile pace for the first 7 miles (1hr 6 min 30 sec) and then run the last 10K at an 8 min 30 second pace.

• Use the “average pace” function on your Garmin to keep your goal pace in reach.

TO EVERYONE … GOOD LUCK AND HAVE A GREAT RUN!!!

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THAT’S STUPID! — Newsletter of Sgt. Tony Ludlow 11/20/09

Nov. 20th 2009

Vampires.
Werewolves.
Teenage girls.
Add them.
Bestseller books … blockbuster movies. Booyah!

Really? Seriously?

It’s crazy, isn’t it? A Mormon soccer mom with some time on her hands and a story in her head starts writing and vampires come to life. Kind of like that “cricket mom” (I just made that term up) in the UK who, a few years ago, started writing and gave the world a boy-wizard.

But you can relax, I’m not writing about the possible foolishness or ridiculousness of vampires or wizard boys. I’m not going to be theologically critical of stories about werewolves and vampires. I’m not writing about the absolute and completely inconceivable frenzy that this vampire story has set off.

I’m not talking about the superficiality of masses of women with “daddy issues” across the world in love with a fictional character. I’m not writing about how the pre-order sales of tickets for the latest teen/vampire/werewolf saga, practically guarantees that you won’t see the movie this weekend at any showing if you haven’t already purchased a ticket. Or so I’m told. I’m not writing about the legions of loyal fans who have slept outside on sidewalks in front of bookstores and movie theaters to buy the books and the tickets.

Nope, none of those things.

What I’m writing about is something else all together.

JK Rowling, who gave us Harry Potter, and Stephenie Meyer, whose creativity invented the vampire romance series, aren’t quitters. These are women who would NOT take no for an answer. They were determined and nothing was going to dissuade them. JK Rowling’s Harry Potter was rejected by 12 publishing agents. Stephenie Meyer’s vampires were rejected by 14 literary agents.

Add them up and you’ve got 26 knuckleheads who said “no.”

Those 26 must be kicking themselves every single day of their lives. Imagine them getting up every morning and turning on the news and seeing their rejects becoming gazillion-aire darlings of the publishing world. Imagine those poor slobs having to see their rejects being published in over 30 different languages with a worldwide readership in the multiplied millions!

But I’d be willing to wager that some of those agent-snobs publicly say that they didn’t want to be associated with some disgusting drivel about wizards or teenage vampires. Entirely too pedestrian for their high brow standards and literary tastes. In the meantime, JK and Stephenie are laughing all the way to the bank!

Even Robert Pattinson, the actor who plays Meyer’s “Edward Cullen” in the popular Twilight movies, said that his audition for that role was going to be his last acting audition. He just couldn’t go through another failed audition, he said. He’d been rejected over and over and over so many times that he was planning to give up acting and get a real job. He was through. His audition for the roll of Edward Cullen would be his last.

Persistence.

Dreams and goals are realized by it.

Thomas Carlyle said, “Permanence, perseverance, and persistence in spite of all obstacles, discouragement, and impossibilities: it is this, that in all things distinguishes the strong from the weak.”

Dreams aren’t necessarily qualified or validated by commercial success or mass appeal. Making money, being popular, having the approval of your peers are fine. But if the Harry Potter story or the the Twilight book had never been published, their authors would have been no less gifted. Their talents no less significant. But because of their persistence they achieved international acclaim, recognition, and praise. And an obscenely large pile of money!

You’ve got dreams and goals. Things you want to do. Maybe even things that no one supports. They might even be critical of them. I’d had a dream of living in Japan since I was in elementary school. I had very little support for that dream from my friends and family. But I did it anyway. I decided to live my life on my terms. I wasn’t going to live it by default or according to someone else’s idea of what my life should look like. That would have made my life a prison, trapped in the cell of someone else’s image of what my life should be. At one of my going away parties before I moved to Japan, one of my elderly family members wanted to discourage me from moving there and said, “Well … you know they bombed Pearl Habor.” To which I said, in my usual smartypants way, “Again??”

Your dreams and goals may not lead to wealth or fame. But then again, they may. They might be the kind of goals and dreams that are rewarded with all of those things. Or none of them.

Keep your dreams alive. Don’t be discouraged by people who say “no” to you, or told you that you can’t, or told you that your idea was stupid. There are reasonable times when you can’t quit your day job and start pursuing your dream full time. You may have to be a bit patient. You may have to pursue your dream part-time until something happens. Each situation is different.

Just because someone tells you “no,” that doesn’t mean anything. Not many who pursue unusual dreams and goals get a lot of support. If I had told my family that I was going to go to law school instead of Japan, I’m pretty sure I’d have received their complete support. Most people have an understanding of what going to law school means. None of my friends or family had a clue what moving to Japan meant.

I’m not suggesting that you quit your “job” today and pursue your dream full time tomorrow. There may be a prudent and measured approach to realizing your dream. Then again … you might be at a place to make some real and meaningful changes in your life right now! Changes that probably won’t be met with great support from people you know. Most people want you to keep doing what you’re doing right now because it makes “them” comfortable. They know how to deal with you in your present situation. They know what label to put on you, how to control you, how to respond to you.

But if you flip the script, so to speak, you alter their order of things, you give them an unwanted paradigm shift that makes them uncomfortable, uneasy, even fearful. Changes in your life will mean changes in theirs. And quite frankly, no one is that crazy about change. Though change is one of the few constants in life.

Your dreams and goals may not involve vampires or werewolves. And I kinda hope that they don’t. But whatever they are, pursue them. Plan for them. Think on them. Nurture them. And then pull the trigger. Make a move. Put the plan into motion. Take the next step!

And if not now … then … when? As Shakespeare said, “The bow is drawn, make straight the arrow.”

——————————————–

YUMMY SPAGHETTI

Boot Camper Karen Almand’s husband Sam has started a side business, a dream, if you will, called Sam’s Signature Sauce. Sam’s spaghetti sauce is very good and very reasonable. I enjoyed some just this week! A family serving is only $10! You can place your order by contacting Sam Almand at creativealmand@gmail.com or call him at 901-685-3378

—————————————-

BEDTIME FOR RICHARD!

My 0530 Assistant and Executive Officer, Richard Bourland is pursuing a dream too!
Need a custom bed made? – Richard is making custom bunk beds, beds and bed assesories. Each bed is made to order in his workshop. There are several models to choose from and will stain to the color of your choice. For more information contact Richard at any of the following: 826.6695, 1-800-bunkbed, www.1800bunkbed.com/901.

————————————————

SHELLY IS DREAMING OF A NEW JOB

A new boot camper is looking for work. She’s got years of experience in marketing and communications, and is extremely organized and gifted in account/project management. She will consider both part or full time, as well as organizational/administrative work. If you know of something that might work for her, let me know.

————————————————

COATS FOR HOMELESS VETS

Boot Camper Jolie Jeter shares this:
“I am a Program Manager/Social Worker for Alpha Omega Veteran’s Services, Inc. which is a non-profit organization that provides housing and supportive services to homeless veterans. Another social worker and I have a goal of getting 115 winter coats donated which will provide one for every veteran we serve on a daily basis. We will be accepting winter hats, gloves, and blankets at this time too. The donation day is set for December 3, 2009.”

If you’d like to bring them and put them in the back of my borrowed truck (Thank you, Eric & Robin Flanders, owners of Fleet Feet Sports) I’ll get them to Jolie on the 3rd.

————————————————-

HALF MARATHON TRAINING THIS SATURDAY!!

Our LAST St. Jude Half Marathon Training session is tomorrow Saturday, Nov 21 at 8 AM!
We will meet in front of the Visitor’s Center at Shelby Farms!

——————————————————

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. In the event of rain, these cardio only classes will be canceled.

—————————————————-

NO MT. FUJI WORKOUT THIS MONTH!

—————————————————-

NEW WEIGHT LOSS PROGRAM!

Soon I will be announcing a partnership with a very successful and results oriented weight loss program endorsed by John’s Hopkins Hospital! Stay tuned for more details!

—————————————————

HOLIDAY SCHEDULE

We will have one workout on Wednesday morning November 25 at 0530. After that we will stand down until Monday morning November 30th.

On Thanksgiving morning, run the Turkey Trot 4 Miler at 9 AM at Shelby Farms! It’s a GREAT way to start your Thanksgiving Day! You can register online: http://www.memphisturkeytrot.racesonline.com/index.cfm?fuseaction=site.display&page_id=1988

—————————————————

HIRING?

A former boot camper is looking for a job. She’s got experience in marketing, sales, copy writing, and real estate (she’s got her license). If you know of something that might work for her, let me know.

——————————————-

KNEE UPDATE:

As of today, I’m at 126 degrees of knee bend and added some very basic strength training to my physical therapy. And I’m sleeping without the brace! (wooohoooo!) And I’m swimming (without kicking) 4 times a week.

Thank you all so much for your kindness and words of encouragement!

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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BIRTHDAY CAKE

Nov. 10th 2009

Birthday cake isn’t very good for you, but I like it.

Birthday cake plays a significant role in today’s Marine Corps Birthday celebrations.

Every Marine Corps unit across the globe will celebrate the birth of Our Corps.

There’ll be the parties and the revelry. There’ll be formal Marine Corps Balls with everyone wearing their dress uniforms or tuxedos. It’s a fun mix of activities meant to pay honor to the birth of the Marine Corps on November 10, 1775, and to give special remembrance to the exploits of Marines throughout our 234 year history.

There will be great food, bands and music and dancing and such at the Marine Corps Ball. I never danced at the Ball. Not because I can’t. (Oh, yes … I can cut a rug. I got moves!) I just thought it was undignified for Marines to flail about in uniform. (Slow dancing is OK!) But “backin’ that thang up” in Dress Blues is just wrong.

Every good birthday party has a cake and the Marine Corps birthday is no exception. In fact, there’s a special ceremony connected to the cutting and eating of the birthday cake. The first two pieces of the cake, cut with a Marine Corps sword, go to the youngest and the oldest Marine present in that unit. After that, everyone gets some.

My first Marine Corps birthday occurred while I was in boot camp at Parris Island, SC. Along with the evening meal that day, each of us received a piece of Marine Corps birthday cake on our trays. We filed through the chow line and quickly took our places at our table, waiting for our Drill Instructor to give the command “trays … DOWN!” (All trays would come down at the exact same moment on the table so that there would only be the sound of ONE tray being placed on the table.) Then the Drill Instructor would give the command “SEATS!” (There would be the sound of only ONE butt hitting the bench as everyone sat down at exactly the same instant and froze in positon.) And then the command, “EAT!”

As I stood there waiting for the command to sit, I stole a glance at my piece of Marine Corps birthday cake as it sat on my tray looking up at me like the money I could be saving with GEICO. It looked delicious. And since we hadn’t had any sweets in several weeks, that piece of cake looked especially yummy!

But instead of the command “SEATS!” … the Drill Instructor yelled, “PICK UP THE BIRTHDAY CAKE! PICK IT UP NOW!!! AND GO THROW IT AWAY!!! … NOW!!!!”

What?? You’ve GOT to be joking!

By this time Platoon 398 was a well oiled machine, instantly and willingly giving obedience to all orders. Without hesitation each of us picked up our cake and went quickly to the big garbage cans in the mess hall and threw our cake away.

So sad. Such a waste. I hated Senior Drill Instructor Staff Sergeant Warren for that.

We quickly returned to our tables, now waiting for the command to sit. But instead, our Senior Drill Instructor began to lecture us. We were told that we were not worthy to eat Marine Corps birthday cake. We were not yet Marines. We had not earned the right. We were only Marine recruits. We were candidates for the title, “Marine.” We weren’t Marines. Until we had earned the title by successfully completing Marine Corps boot camp, we were the lowest form of human existence, nothing be maggots, scum, worthless excuses for human beings. Nothing worthy of honor or praise.

When that grand and glorious day finally came, my Drill Instructors gave me my Marine Corps emblem to put on my uniform for the first time … shook my hand, and said, “Congratulations, Marine!”

I was speechless and choked up with emotion. It gave me a sense of pride and belonging that I still have to this day and which has never been eclipsed by anything else I’ve ever done or accomplished since.

Platoon 398 began with 80 recruits. Three months later only 32 of us earned the title “Marine.”

The Marine Corps makes no apologies for being the hardest of all of the branches of the service. Marine Corps boot camp is the longest and the most difficult of the four branches of the military. As the army, navy, and air force continue to shorten the length of their boot camps and to make them less strenuous, less stressful, and more “civilian friendly,” the Marine Corps is doing just the opposite. “The more you sweat in training, the less you bleed in combat,” is the Marine Corps way.

The term “boot camp” is used a lot these days. There are “sales boot camps,” and “computer boot camps” and “chef boot camps.” I even saw an advertisement for “salsa boot camp!” The term is used a lot in fitness circles too. It’s trendy. I get that. “Boot camps” spring up all the time at health clubs and other venues. Last week’s aerobics instructor is this week’s boot camp “drill sergeant,” — or something like that — touting some sort of phoney toughness and hardcore theatrics … with no experience or training in the military. It’s all rather silly to me. Seems that if you lead a “boot camp” fitness program with a military facade, you should have actually been to REAL boot camp.

As a member of USMC Fitness BOOT CAMP you are part of a special group, a unique community, a proud corps. A culture of accomplishment and tradition, training and toughness, high expectation and esprit de corps that goes back 234 years! In other words, the real deal. On this 234th birthday of The Corps, I recommit myself to giving you the same kind of training and challenges that have marked the success and glory of the United States Marine Corps! I will continue to honor the title “Marine” by giving you reason to be proud of yourself!

Semper Fi!

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Balance: The Key To Running Injury Free

Running Seminar sponsored by Fleet Feet & Los Locos Triathlon Team
Date: Monday, November 16
Time: 7-9
Location: Fleet Feet Sports, Laurelwood Plaza

Lucia Colbert, author, Structural Integration Practitioner, USA Triathlon All-American, Ironman World Championship finisher
Susan Ruch, Physical Therapist, USAT All-American, Ironman World Championship finisher

Refreshments provided by Panera Bread & Grateful Palate
Cost: FREE

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HALF MARATHON TRAINING THIS SATURDAY!!

Our St. Jude Half Marathon Training continues on Saturday, Nov 14 at 8 AM!
We will meet in front of the Visitor’s Center at Shelby Farms!

——————————————————

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. In the event of rain, these cardio only classes will be canceled.

—————————————————-

NO MT. FUJI WORKOUT THIS MONTH!

—————————————————-

NEW WEIGHT LOSS PROGRAM!

Soon I will be announcing a partnership with a very successful and results oriented weight loss program endorsed by John’s Hopkins Hospital! Stay tuned for more details!

—————————————————

HOLIDAY SCHEDULE

We will have one workout on Wednesday morning November 25 at 0530. After that we will stand down until Monday morning November 30th.

—————————————————

HIRING?

A former boot camper is looking for a job. She’s got experience in marketing, sales, copy writing, and real estate (she’s got her license). If you know of something that might work for her, let me know.

——————————————-

KNEE UPDATE:

A number of you have asked about my recovery. Thanks guys! It’s slow going. You really can’t hurry healing, but and I’m happy to report that I’m on track and maybe even a little ahead of schedule. Surgery was 6 weeks ago this coming Friday to repair a torn quad tendon (no scope for this, I’m afraid) and a torn meniscus.

As of today, I’m at 113 degrees of knee bend and just added some very basic strength training to my physical therapy. My surgeon, Dr. Robert Miller (husband of our own Nancy Miller) gave me permission to sleep without the brace! (wooohoooo!) AND he’s given me permission to swim without kicking. So for now, swimming laps will be my only cardio exercise.

Thank you all so much for your kindness and words of encouragement!

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Black T-Shirts — Newsletter of Sgt. Tony Ludlow — 11/05/09

Nov. 5th 2009

The men in my family and the guys in my neighborhood weren’t weak. They were men’s men. (None of them would have made a “Middle-aged Cracker Rapper” video.)

Mostly veterans of WWII, Korea, and Vietnam, these men wouldn’t suffer a fool. You would be met with ridicule, name calling, and insults if you showed pain, whined, or complained around these guys. One of my favorite male family members liked to say, “I don’t see no blood or no bones sticking out of yew, so shut yur mouth!” Not good grammar, but it made a pretty good point when I was 8 years old!

“You want sympathy?” I was told, “you’ll find it in the fricken dictionary between ‘sh*t’ and ‘syphilis’!” And I didn’t even know what that second word meant!

Quiet endurance and persistence in the face of adversity or hardship was expected and required.

It’s been almost 5 weeks since the surgery on my right knee to repair the torn quad tendon and meniscus. So far, five weeks on crutches. Five weeks to be the object of stranger’s pity. Complete strangers looking at me with that “sucks to be you, dude!” look … thankful that THEY aren’t me.

Yuck.

I had a hard time accepting the fact that I was now “one of those guys.” You know. Someone to feel sorry for. Someone to pity. ewwwww

That really bothered me. Totally against everything I’d been raised to be. A lifetime spent working to be good to go, “mission capable” … now, not so much.

Once I got over myself, got over the machismo macho-Marine mindset that I’d been raised with and which had been ingrained in me over a lifetime, I had a bit of a revelation.

I reread the script.

I reinterpreted the sympathy and the pity and saw something else instead.

I discovered the kindness strangers.

Those crutches and this big black brace covering my whole right leg make it impossible for me to just blend into a situation. I can’t quietly or anonymously slip into a restaurant, or a grocery store, or a crack house (just kidding, wanted to see if you were paying attention). I can’t “sneak” into anywhere. The click, clack, click, clack of my crutches announces my arrival wherever I go.

What have I learned? I’ve discovered that most people are really nice. Even when perfect strangers see me hobbling around on my crutches they get the door for me … or they help me with my tray … or they carry my coffee … or they do whatever they can to be nice to me through some act of kindness.

All because people can see the crutches. They see the crutches and they extend themselves to me in some act of kindness. And it’s not some “random act of kindness.” It’s quite deliberate.

In the past week, two Boot Campers have lost family members. Margaret Caffey’s mom passed away on Tuesday and Kelli Smith lost her father last week. And I want to express my condolences to them both. And even though they and their families have suffered a great loss, strangers wouldn’t know it. Their hurt isn’t obvious. You can’t see their need. You can’t see their crutches.

I’ve encouraged you to be kind to others, especially those whose burden is unseen. I’ve made this a frequent topic in the past. We encounter the inconvenience of strangers almost everyday. People in front of us don’t move fast enough. People don’t show us the kind of respect and courtesy that we think that we deserve. The “hired help” doesn’t seem very fast, reliable, respectful, sensitive, whatever. We become impatient and intolerant. We often assign the worst things to strangers who aren’t performing appropriately, in our judgment.

Wouldn’t it be a different world if we could see everyone’s “crutch.” Wouldn’t we treat others with more patience and understanding if everyone wore a black t-shirt with white lettering that told you what their burden was: “My Father died today.” “I just lost my job.” “I just had a fight with my boyfriend.” “I just found out I’ve got cancer.”

See what I mean?

If you could see that, if you could see the “crutch,” if you could see the writing on their t-shirt, if you knew what kind of burden they bore, you’d be kind, you’d be patient, you’d be tolerant, you’d be long suffering, you’d be helpful … you’d be exactly what you want others to be … to you.

Consider everyone you see as being on crutches … wearing a black t-shirt.

And isn’t that the distilled teaching of every major religion and every humanistic philosophy in the world … “be ye kind, one to another.”

Start with you.

Be kind to yourself.

———————————————-

GOALS!

I have invited you to join me in setting goals for January 1, 2010! Lots of you guys have written them down and sent them to me! GREAT!

How are you doing so far?

One of my goals is to be jog/walking on a treadmill by 1/1/10!

Part of that goal is completely out of my hands. The muscle and tendon have to heal before I can do anything. I’m powerless to make that happen quickly. And then I’ve got to work to get back some range of motion in my knee. Today I achieved 110 degrees of knee bend! This is pretty dang good! I’ve worked hard to get there. It’s required two or three sessions a day at home with me stretching, bending, flexing, and icing my knee. Each session takes from 45 min to an hour to complete. And then I go to Campbell Clinic twice a week to be tortured by those demons for an hour or so!

Write down your goals! Make sure that your goals are specific, measurable, attainable, and realistic in two months time. (S.M.A.R.T = specific, measurable, attainable, realistic, and time defined.)

————————————————-

HALF MARATHON TRAINING THIS SATURDAY!!

Our St. Jude Half Marathon Training continues on Saturday, Nov 7 at 8 AM!
We will meet in front of the Visitor’s Center at Shelby Farms!

——————————————————

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. In the event of rain, these cardio only classes will be canceled.

——————————————————–

RACE FOR GRACE 5K

The Race for Grace 5K will be held on Saturday, November 7 at 9 AM @ Shady Grove Presbyterian Church.
This race benefits the Church Health Center!

—————————————————-

NO MT. FUJI WORKOUT THIS MONTH!

—————————————————-

NEW WEIGHT LOSS PROGRAM!

Soon I will be announcing a partnership with a very successful and results oriented weight loss program endorsed by John’s Hopkins Hospital! Stay tuned for more details!

—————————————————

HIRING?

A former boot camper is looking for a job. She’s got experience in marketing, sales, copy writing, and real estate (she’s got her license). If you know of something that might work for her, let me know.

——————————————-

“Be ye kind, one to another!”

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


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