100d x 10m = 1 strong core (Page 48)

Originally posted by caffer Checking in for Thursday.... 1 min each 15 sec rest in between 2 sets Crunches Superman Plank Spiderman leg in High Plank Bicycle Had some workout partners last night. They goofed off a lot but it was the most fun I have had with a workout in a while. We were getting set up for our plank when this pic was taken, my form isn't usually that bad.

I love this!!

So I head out to the lake this evening to get a nice easy swim in and at the swim area there are a couple of tents setup, a timing clock, and a bunch of very serious looking dudes looking out across the lake.  There is also a small crowd gathered so I walk up to one of the guys and ask what's going on.  I mean if someone just got murdered or something I want to stay out of their way.  Guys says sternly, Brandon's going for a world record.  My wife and I know this guy(he is a world class kayaker) but didn't realize this was going on.  Guiness is there and he's going for the 24 hour distance kayaking world record.  In my little pond!!!

I put on my wetsuit and stay inside the buoys.  Not cringing about getting hit but what if he hits me and falls over.  Anyway, swam to the far side of the lake and cheered for him as he went by on one of his laps.  Super cool to witness something like this.  Just before going to the lake (same place I ran around all day Saturday) I look at the results from my race and see that two people ran for 24 hours and one of them ran over 100 miles.  It was this young lady that I had run a number of laps with.  I've been in this weird philosophical mood poundering the limits and potential of the human body over the last few days.  I am realizing we are seriously untapped when I see stuff like this.  How far can you really go?  I think a lot of our limitations are mental.  I think I'm doing double core tonight.

Here is a clip I just found about the attempt.

http://www.bellinghamherald.com/2013/08/20/3157513/brandon-nelson-tries-for-world.html

What a cool post, Steve. It certainly is interesting to think about what might be achievable.  Do you know about Ron in the 30 runs in 30 days challenge thread?  He just ran his first 100 miler this past weekend, and here's the kicker-he just started running four years ago.  He's an amazing man.

That video makes me want to move to Washington.  What a beautiful "pond" you get to swim in :)

I know of Ron.  That is the kind of stuff I'm talking about.  Just going out there and doing it.

I know it's not core related but I think this is such an awesome achievement.  He got the world record.  Here is an update:

http://www.bellinghamherald.com/2013/08/21/3159187/nelson-nearing-guinness-world.html#

Brad, if you can run a 2:01 HM you can do a pretty respectable HIM.  As you've stated, your challenge will be to get through the training without aggrevating your PF.  Don't know if you've looked at any training plans but the free one here on BT is pretty well thought out.  I've been through the plan four times now as have many, many other people.  There is a beginner HIM thread too that gets pretty active, especially around the first of the year as people start preparing for the early season races. It is a lot of fun as you share the in's and out's of the plan and the journey with people in the same boat.

The plan is a little light on the run but you can take it and tailor it to your needs.  I usually load it into a spreadsheet and change the days around, add a little here, change something there while trying to stay true to the concept of periodization and the weekly workloads.

I do not know a great deal about PF but you can get away with some pretty low intensity running in prep for this race.  Your strength on the swim and comfort level on the bike should put you in a good position to get through this.  An HIM is a great goal and accomplishment and I have no doubt you'd do just fine. 

This is kind of along the same vein though not exactly answering your question.  I too have been suffering from little things--nothing as major as your PF, just little minor things that never seem to totally heal or become 100% discomfort free like a nagging hip flexor, hamstring (for about three years now) and knee bursitis.  They've been keeping me from planning any races that require me to run more than 15 or so miles/week because like you said, it's the volume, not the intensity that exacerbates these issues beyond a point I can manage them.

But I may be on to something, and if anyone has any experience with this please chime in.  Trail running.  In the last week I've gone on three trail runs and have found that my pain/soreness after is dramatically decreased as compared to what I feel after a road run.  I don't know if it's the non-concrete surfaces or the fact that you're not making EXACTLY the same movement repeatedly like you would be on a smooth surface.  Or maybe it's just been a good week for me and it's not the trails.  But I plan to do more trail running and find out.

Now, how a bunch of trail running equates for road races, I'm not sure.  Anyone want to chime in?

Hmmmm, now you've made me think of something!!  I have been trying to run on the trails more often, to ease up on the pounding my body takes...and one of my feet has been bothering me.  It maybe exactly due to the uneven ground...interesting.

RE how it relates to road racing...I dunno.  But, I also don't know how doing all my training runs slowly equates me to be faster on race day, but that seems to work.  I think anything that keeps you injury free for race day is a good thing!

Way to suck it up and get it done.  When is your next race?

Brad - Are you doing anything to help the PF issue? Stretches, the sock like thing to wear at night, stuff like that?

Noelle - I trail run through the winter here. It has helped strengthen my otherwise useless ankles. I have a simple course that I use and a harder one. Keep in mind, I am in Fl, so hills are nonexistent. But I do think it is overall a bit easier on the body. And really nice for the mind and soul as well.

Here's a good move fore those of us who suffer with PF--and it gets your core too!

"Leg Pull Front"

http://www.youtube.com/watch?v=ZO-aOhp8FGM

Wow, that is quite a bit of stuff. I can usually feel my feet starting and I can catch it with stretches and such. I feel for you man.

Brad, the snippets from that article sound terrible.  Can you attach a link?  I'm curious now....

Also, I know how you feel with the running.  Biking is my downfall thanks to: 1) hip dysfunction that prevents me from transferring the max power available to the pedal stroke 2) neck issues that make it difficult to ride even in a less than aero position for more than about 15 miles 3) knee bursitis that is aggravated by biking more than any other activity (even running).  I have worked and worked and make little to no gains on my bike times.  Grrrr.....

Chris, yes, I think trail running is challenging my ankle stability which is a great thing for me with these scrawny feet and ankles supporting 130 pounds of person.  I've always said my ankles, feet and wrists belong on a girl who's 5 foot 100 lbs, not 5' 9" and 130!