AF BOOT CAMP DAY 21 (Cooky Gone Wild)

[Miss Behaving]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

sapphire1;1016170 wrote: The ten percent rule is a good one to increase your stamina. Increase your distance and intensity by around 10% per week until you reach your time/distance goal. Another quick way to ramp up endurance without adding extra kilometres is with interval training. PM me if you want something more specific. Another trick that I use with runners wishing to increase speed/endurance is to get them wearing a weighted vest or backpack and increasing the weight by ten percent per week. Are you training on hills?

Thanks Sapph .... living in Wellington its a bit hard to avoid hills but I do my best!! Think I need to avoid avoiding them

I like the 10% rule as well and have followed it for many years. Just starting off from a really low base and feeling frustrated with myself.

[sapphire1]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

Miss Behaving;1016174 wrote: Thanks Sapph .... living in Wellington its a bit hard to avoid hills but I do my best!! Think I need to avoid avoiding them

I like the 10% rule as well and have followed it for many years. Just starting off from a really low base and feeling frustrated with myself.

You say that you sprint better than jog/run....have you had anyone analyse your technique? It wouldnt hurt to get an experienced opinion about your bio-mechanics, including foot-strike; q-angle of the hips; feet/ankle balance; stride length etc. etc.

[fluff]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

God- I just posted the MOST- rip your heart out post about my " sob story family life post"- and guess I took too long and now -nada. Oh, well. Power on -all you Troopers!! It was related to your theme- marathon -um....

[techie]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

Miss Behaving;1016174 wrote: Thanks Sapph .... living in Wellington its a bit hard to avoid hills but I do my best!! Think I need to avoid avoiding them

I like the 10% rule as well and have followed it for many years. Just starting off from a really low base and feeling frustrated with myself.

Missy what Saph is saying makes perfect sense and a rule I also adhere to. Just be careful ya don't get carried away. My good friend Sgt. Dash Riprock used the 10% rule religiously. He has increased his training goals 10% each week since July 1974. Sadly he exploded last year. Took Cooky and the crew three whole days just to get bits and pieces of him off the dry goods. Here he is right after his last examine by Nurse Jones...

Attached files [img]/converted_files/1444854=5823-attachment.jpg[/img]

[sapphire1]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

techie;1016180 wrote: Missy what Saph is saying makes perfect sense and a rule I also adhere to. Just be careful ya don't get carried away. My good friend Sgt. Dash Riprock used the 10% rule religiously. He has increased his training goals 10% each week since July 1974. Sadly he exploded last year. Took Cooky and the crew three whole days just to get bits and pieces of him off the dry goods. Here he is right after his last examine by Nurse Jones...

:H:H:H:H:H:

[tawnyfrog]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

Could somebody please give me a programme to help with my skinny little old lady bingo wings?

[sapphire1]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

tawnyfrog;1016200 wrote: Could somebody please give me a programme to help with my skinny little old lady bingo wings?

If they are your arms TF then I say there is nothing that needs fixing about them!!! They look perfectly respectable. With all of your pushing, pulling, ripping, tearing and busting I bet those arms are bloody strong. Leave well enuff alone and be bloody grateful:h

[techie]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

tawnyfrog;1016200 wrote: Could somebody please give me a programme to help with my skinny little old lady bingo wings?

Um Ms. Frog ma'am I must ask you to refrain from posting racy pictures to the men of this platoon. For the love of Zeus I had to send Techie's private...hmmm I mean Private Techie directly to the dispensary due to a dangerous spike in blood pressure. However we did have your photo examined by our exercise Physiologist who suggested an extra bangle bracelet in your next photo would work nicely! Attached files [img]/converted_files/1444881=5823-attachment.jpg[/img]

[fluff]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

Froggy- Your arms look pretty good to me! Keep up the good work!

[beagle]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

Froggy : i have reasonable arms due to thousands of hours preg testing cattle rectally. Those sphincters working on your biceps do wonders.
& are those lady-like finger nails i see PLUS jewellry adornment!?!
oh you SO don't look like a woman who rides the mower for pleasure......

on my y-front, Sarge, i'm adhering to my eating plan of protein/low carbs & stuff small amounts frequently. i've nearly finished a packet of smoked salmon & am half way through the danish feta before moving on to the persian feta. oh, the discipline.
on the exercise front : 2 days walking, today rode horse for an hour & will walk this arvo. going gently but feelin good.

[techie]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

beagle;1016307 wrote: Froggy : i have reasonable arms due to thousands of hours preg testing cattle rectally. Those sphincters working on your biceps do wonders.
& are those lady-like finger nails i see PLUS jewellry adornment!?!
oh you SO don't look like a woman who rides the mower for pleasure......

on my y-front, Sarge, i'm adhering to my eating plan of protein/low carbs & stuff small amounts frequently. i've nearly finished a packet of smoked salmon & am half way through the danish feta before moving on to the persian feta. oh, the discipline.
on the exercise front : 2 days walking, today rode horse for an hour & will walk this arvo. going gently but feelin good.

WOW BEAGS I'M IMPRESSED. While I appreciate hearing about your occupational tasks, I think I'd pass on your meatloaf if I even come visit. Your diet and exercise plans are excellent. Please keep this up it will reap so many benefits. NOW GO SLAY THE DAY. Oh, btw have your backside in formation at 0500 hours. GET GOIN!!! Attached files [img]/converted_files/1444986=5823-attachment.jpg[/img]

[techie]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

tawnyfrog;1016200 wrote: Could somebody please give me a programme to help with my skinny little old lady bingo wings?

Oh Froglet that's a fine arm. Fine. You look like Cory Everson. You also look like you could pull the scalp back on a lowland gorilla with your barehands, and then whip up an amazing creme brulee. Ok, I'm going into hiding now becuase I've got to...
:h:h:h:h........................:helpme:

[Miss Behaving]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

TF - if you are trying to scare away potential suitors, then you need to refine your technique :H:H

[tawnyfrog]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

Miss Behaving;1016364 wrote: TF - if you are trying to scare away potential suitors, then you need to refine your technique

It's alright, Missy - tomorrow I'll reveal the head. That'll do the job. Once.and.for.all.

[Miss Behaving]

AF BOOT CAMP DAY 21 (Cooky Gone Wild)

well from where I am looking you would give Michelle Obama run for her money those arms are fit!!!