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100d x 10m = 1 strong core (Page 56)
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 2013-09-16 3:29 PM in reply to: switch |
Expert  4929     Middle River, Maryland Silver member |  Subject: RE: 100d x 10m = 1 strong coreOriginally posted by switch I just did my core for today. The push-up challenge is helping me--kind of a two-for-one deal, as I'm counting those pushes toward core. We're in the home stretch and I wanna see some "after" photos people--c'mon! Of course, you all love this so much that you're going to keep core as a regular part of your routine now, right? That's what I'm telling myself anyway Absolutely...I feel and see the difference and I know darn well it's going to help my tri sports when I start them up again in January. |
| 2013-09-16 4:39 PM in reply to: jmhpsu93 |
Pro 6520  Bellingham, WA | Subject: RE: 100d x 10m = 1 strong core Originally posted by jmhpsu93 Originally posted by switch I just did my core for today. The push-up challenge is helping me--kind of a two-for-one deal, as I'm counting those pushes toward core. We're in the home stretch and I wanna see some "after" photos people--c'mon! Of course, you all love this so much that you're going to keep core as a regular part of your routine now, right? That's what I'm telling myself anyway Absolutely...I feel and see the difference and I know darn well it's going to help my tri sports when I start them up again in January. Same here. I can't say they're my favorite thing to do but to support the other stuff I work so hard at it's a small price to pay. |
| 2013-09-17 8:51 AM in reply to: MSU_Brad |
Veteran 299 Ferndale | Subject: RE: 100d x 10m = 1 strong core Originally posted by MSU_Brad Originally posted by switch I'm a little OCD about these streak kind of things. Unlike the running streak (where I working on #45 today), I haven't quite been every single day, but pretty close. I've allowed myself a few double sessions to catch up here and there, but I've never fallen more than a single day behind, and I've always made it up within 2 days. It actually makes me think if I were to do a better job of laying out my training plan well in advance, I might see more improvement, but I am not much of a planner. I have a general idea what I am going to do, but I certainly don't map it out in detail for weeks and months in advance. Hmmmm. Originally posted by 4agoodlife Originally posted by bcraht Ok, I got 2 days behind again. I just get bloody lazy, no other reason. So I hammered out 30min tonight to catch myself up. Apparently I like punishment... You pointed that out on purpose... Calling Switch!
Hehehe! I've been pretty good lately, but far from perfect. There will be no catching up for me. I wonder what kind of punishment I should give myself... Chris, why don't you just jump back in now. C'mon, man. Mike, that looks like a pretty big day. How ya feelin? Brad, I think you and caffer are battling it out for the consistency award. You've been really solid. Nice job. Noelle, I hear you on the just training to train. I'm really into what I'm doing right now, but I've definitely been where you are. I think it's reaaaaally important to know when to not be focused in a race way. Makes the "on" times much more successful. The accountability thing really drives me. I think I mentioned this before but I do a boot cap class over the winter, it starts at 9pm. Unless I'm traveling I never miss it I guess I like being part of a group with a common goal. |
| 2013-09-17 8:55 AM in reply to: switch |
Veteran 299 Ferndale | Subject: RE: 100d x 10m = 1 strong core Originally posted by switch I just did my core for today. The push-up challenge is helping me--kind of a two-for-one deal, as I'm counting those pushes toward core. We're in the home stretch and I wanna see some "after" photos people--c'mon! Of course, you all love this so much that you're going to keep core as a regular part of your routine now, right? That's what I'm telling myself anyway
My plan is to keep up with the abs after the challenge! |
| 2013-09-17 9:01 AM in reply to: caffer |
Veteran 299 Ferndale | Subject: RE: 100d x 10m = 1 strong core Have not been around here much, work has been crazy and haven't even wanted to touch a computer on the weekends, but I have been doing my abs... Wednesday 10 min Thursday: 10 min Friday: 10 min Saturday: Lazy, skipped Sunday: 20 min to make up for missing Saturday Monday: 10 min Gotta, catch Brad........... |
| 2013-09-17 10:49 AM in reply to: jmhpsu93 |
Master 2167 Livonia, MI | Subject: RE: 100d x 10m = 1 strong core Someone remind me how to get to the spreadsheet now that Chris doesn't have it in his siggy line anymore? I must update!! |
| 2013-09-17 10:58 AM in reply to: noelle1230 |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by noelle1230 Here you go, Amy: Someone remind me how to get to the spreadsheet now that Chris doesn't have it in his siggy line anymore? I must update!! https://docs.google.com/spreadsheet/lv?key=0AhkrLV2FGufadE55Z2NIRml1... And Chris - keep trying to catch me! I'm not stopping! |
| 2013-09-17 12:11 PM in reply to: jmhpsu93 |
Veteran 295 Ft Campbell, Kentucky | Subject: RE: 100d x 10m = 1 strong core I was just wondering when the 100 days was up myself. We still got a good few folks still in!!! I am still cranking out. I am doing: sets of pushups and situps-80, 65, 55 3x25 body rows 3x15 modified pullups, floor is to high to hang completely 3x 1:30 minutes planks. As a stretch at the end I do 3 yoga poses held for 15 breaths. |
| 2013-09-17 12:53 PM in reply to: MSU_Brad |
Master 2167 Livonia, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by MSU_Brad Originally posted by noelle1230 Someone remind me how to get to the spreadsheet now that Chris doesn't have it in his siggy line anymore? I must update!! Here you go, Amy: https://docs.google.com/spreadsheet/lv?key=0AhkrLV2FGufadE55Z2NIRml1... And Chris - keep trying to catch me! I'm not stopping! Thanks Brad. Updated!! Wait a minute....Brad, you didn't miss one day yet?? I see all 7's! |
| 2013-09-17 12:59 PM in reply to: noelle1230 |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by noelle1230 I've missed a couple days and have always doubled up the next day. If we are recording exactly per day, then I am not at 100%. I've missed probably about 5-6 days over the whole thing and have more than made up for each one of them the following day...I thought those were switch's rules! Originally posted by MSU_Brad Originally posted by noelle1230 Someone remind me how to get to the spreadsheet now that Chris doesn't have it in his siggy line anymore? I must update!! Here you go, Amy: https://docs.google.com/spreadsheet/lv?key=0AhkrLV2FGufadE55Z2NIRml1... And Chris - keep trying to catch me! I'm not stopping! Thanks Brad. Updated!! Wait a minute....Brad, you didn't miss one day yet?? I see all 7's!  |
| 2013-09-17 1:08 PM in reply to: MSU_Brad |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core On a funny note, I was in the stretching area at my gym yesterday, and had just completed about 15 minutes of core work, which included a 5 minute plank set (1 min straight, 1 min left, 1 min straight, 1 min right, 1 min straight with no breaks in between). There was this woman in there talking very very loudly with a guy, such that I couldn't help but listen to their conversation *over* my iPod earphones. As I am finished with core and doing some stretching, she starts nearly yelling asking anyone in the area if they would like to do some planks with her because she doesn't want to look at the clock to monitor her time in a plank. I finally glance up and she is staring at me, waiting to see if I want to do planks with her, and I politely decline, having already done them. She asks how I keep track of my time, and I just hold up my wrist with my Garmin watch. I then also say that if need be, I just count to 60 or 100 or whatever I am doing to approximate the time. She has heard all she needs from me at this point and yells out "I need to do more than 60, that's not enough". Apparently counting past 60 to 120 (she wanted 2 minutes) is not an option, so another female in the area actually offers to watch the clock so this woman wouldn't have to glance up at it every 20 seconds or so. At this point, competitive me is *not* at all happy that she decided to show me up by announcing how she needs more than 60 seconds (I'd already done 300 seconds, lady). So...sure enough, as she gets down into her plank, I jump back into one too. When she is shaking at the end of her 2 minutes (she's right next to me), I'm still holding. At 4 minutes, I called it quits mostly because I was wanting to leave and go get something to eat. Sorry lady, there's no need to do that to me...but if you do, I'll show you that your 2 minutes isn't the top of the mountain. And please...if I am wearing headphones listening to music, there's really no reason I should be able to hear your entire conversation as well. |
| 2013-09-17 1:15 PM in reply to: MSU_Brad |
Veteran 299 Ferndale | Subject: RE: 100d x 10m = 1 strong core Originally posted by MSU_Brad Originally posted by noelle1230 Someone remind me how to get to the spreadsheet now that Chris doesn't have it in his siggy line anymore? I must update!! Here you go, Amy: https://docs.google.com/spreadsheet/lv?key=0AhkrLV2FGufadE55Z2NIRml1... And Chris - keep trying to catch me! I'm not stopping! Oh it's on now, ab boy...... |
| 2013-09-17 1:18 PM in reply to: caffer |
| Seattle | Subject: RE: 100d x 10m = 1 strong core Since I've been ramping up my running miles I have just been struggling through core work! I've got to get it done,but there is no extra stuff going on, that is for sure! I'm going to incorporate a more ehh robust strength plan (mostly core) but I think I am going to have to hold off until I have been running at this volume for a little while. 10 minutes is my max right now haha If anyone knowledgeable has any specific core strength workouts that they feel compliment running, please let me know. |
| 2013-09-17 1:57 PM in reply to: caffer |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core I just picked up a 29er...it's a 2013 Trek Superfly AL. I split my time between Grand Rapids and the Novi/West Bloomfield area, but I am usually over in GR on the weekends. I got my first ride in at Island Lake last Thursday evening as I was heading back to GR. I was pretty slow, as I have barely been on a mountain bike in the last 20 years except to just go for leisurely rides, no trails. I rode both the blue and the yellow trails, had a good time but certainly could have been better and faster out there. I don't even have toe straps on my pedals, let alone clips, so I'm probably losing quite a bit. Just learning how to gear through it...a couple of the hills caught me off guard and I didn't quite make it back up them. But, I was just happy to be out there! I got muddy and had a blast. Still tempted to sign up for the Xterra Off Road over here in Grand Rapids in about 2.5 weeks. I've never ridden the Yankee Springs Rec Area trails, so I am hoping to get there to try them out in the next few days. I would love to ride with you guys over there some day if we can get it worked out. I could definitely benefit from following some people who are much faster than I am on the mtn bike, and also from people who know the trails out there at ILRA. (IMG_0602.JPG) Attachments ---------------- IMG_0602.JPG (1257KB - 41 downloads) |
| 2013-09-17 2:26 PM in reply to: MSU_Brad |
Master 2167 Livonia, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by MSU_Brad On a funny note, I was in the stretching area at my gym yesterday, and had just completed about 15 minutes of core work, which included a 5 minute plank set (1 min straight, 1 min left, 1 min straight, 1 min right, 1 min straight with no breaks in between). There was this woman in there talking very very loudly with a guy, such that I couldn't help but listen to their conversation *over* my iPod earphones. As I am finished with core and doing some stretching, she starts nearly yelling asking anyone in the area if they would like to do some planks with her because she doesn't want to look at the clock to monitor her time in a plank. I finally glance up and she is staring at me, waiting to see if I want to do planks with her, and I politely decline, having already done them. She asks how I keep track of my time, and I just hold up my wrist with my Garmin watch. I then also say that if need be, I just count to 60 or 100 or whatever I am doing to approximate the time. She has heard all she needs from me at this point and yells out "I need to do more than 60, that's not enough". Apparently counting past 60 to 120 (she wanted 2 minutes) is not an option, so another female in the area actually offers to watch the clock so this woman wouldn't have to glance up at it every 20 seconds or so. At this point, competitive me is *not* at all happy that she decided to show me up by announcing how she needs more than 60 seconds (I'd already done 300 seconds, lady). So...sure enough, as she gets down into her plank, I jump back into one too. When she is shaking at the end of her 2 minutes (she's right next to me), I'm still holding. At 4 minutes, I called it quits mostly because I was wanting to leave and go get something to eat. Sorry lady, there's no need to do that to me...but if you do, I'll show you that your 2 minutes isn't the top of the mountain. And please...if I am wearing headphones listening to music, there's really no reason I should be able to hear your entire conversation as well. Awesome story |
Was this LT Commerce? If so, you HAVE to point out this toolbox to me next time I see you!| 2013-09-17 2:32 PM in reply to: Asalzwed |
Master 2167 Livonia, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by Asalzwed Since I've been ramping up my running miles I have just been struggling through core work! I've got to get it done,but there is no extra stuff going on, that is for sure! I'm going to incorporate a more ehh robust strength plan (mostly core) but I think I am going to have to hold off until I have been running at this volume for a little while. 10 minutes is my max right now haha If anyone knowledgeable has any specific core strength workouts that they feel compliment running, please let me know. I've found that anything that incorporates the abs and hips together helps my hip flexors stay fresher on runs. Here's a few, just ask if you're not sure what exercise I'm talking about -V-ups -seated medball/dumbell oblique twists -boat hold (like the start of a V-up but just holding that V position with feet up) -mountain climbers (start in top of push up, feet hop in and out in an alternating cross country ski motion) |
| 2013-09-17 2:48 PM in reply to: noelle1230 |
| Seattle | Subject: RE: 100d x 10m = 1 strong core Originally posted by noelle1230 Originally posted by Asalzwed Since I've been ramping up my running miles I have just been struggling through core work! I've got to get it done,but there is no extra stuff going on, that is for sure! I'm going to incorporate a more ehh robust strength plan (mostly core) but I think I am going to have to hold off until I have been running at this volume for a little while. 10 minutes is my max right now haha If anyone knowledgeable has any specific core strength workouts that they feel compliment running, please let me know. I've found that anything that incorporates the abs and hips together helps my hip flexors stay fresher on runs. Here's a few, just ask if you're not sure what exercise I'm talking about -V-ups -seated medball/dumbell oblique twists -boat hold (like the start of a V-up but just holding that V position with feet up) -mountain climbers (start in top of push up, feet hop in and out in an alternating cross country ski motion) Yeah, great idea with the hip flexor stuff. That's something I want to continue to work on. Everything you suggested sounds good. I appreciate that! Currently I do hanging oblique twists. What I like about them is the compound effort it takes just to hang there in addition to the twist. With time constraints in mind, should I stick with this or do the seated twists with weight? Or is it worth doing both? |
| 2013-09-17 3:04 PM in reply to: noelle1230 |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by noelle1230 No, this time I was over in Grand Rapids...but at our LT Commerce location, I don't think you'd be at all surprised to hear this kind of thing going on! Originally posted by MSU_Brad On a funny note, I was in the stretching area at my gym yesterday, and had just completed about 15 minutes of core work, which included a 5 minute plank set (1 min straight, 1 min left, 1 min straight, 1 min right, 1 min straight with no breaks in between). There was this woman in there talking very very loudly with a guy, such that I couldn't help but listen to their conversation *over* my iPod earphones. As I am finished with core and doing some stretching, she starts nearly yelling asking anyone in the area if they would like to do some planks with her because she doesn't want to look at the clock to monitor her time in a plank. I finally glance up and she is staring at me, waiting to see if I want to do planks with her, and I politely decline, having already done them. She asks how I keep track of my time, and I just hold up my wrist with my Garmin watch. I then also say that if need be, I just count to 60 or 100 or whatever I am doing to approximate the time. She has heard all she needs from me at this point and yells out "I need to do more than 60, that's not enough". Apparently counting past 60 to 120 (she wanted 2 minutes) is not an option, so another female in the area actually offers to watch the clock so this woman wouldn't have to glance up at it every 20 seconds or so. At this point, competitive me is *not* at all happy that she decided to show me up by announcing how she needs more than 60 seconds (I'd already done 300 seconds, lady). So...sure enough, as she gets down into her plank, I jump back into one too. When she is shaking at the end of her 2 minutes (she's right next to me), I'm still holding. At 4 minutes, I called it quits mostly because I was wanting to leave and go get something to eat. Sorry lady, there's no need to do that to me...but if you do, I'll show you that your 2 minutes isn't the top of the mountain. And please...if I am wearing headphones listening to music, there's really no reason I should be able to hear your entire conversation as well. Awesome story |
| 2013-09-17 3:07 PM in reply to: MSU_Brad |
| Seattle | Subject: RE: 100d x 10m = 1 strong core Originally posted by MSU_Brad I just picked up a 29er...it's a 2013 Trek Superfly AL. I split my time between Grand Rapids and the Novi/West Bloomfield area, but I am usually over in GR on the weekends. I got my first ride in at Island Lake last Thursday evening as I was heading back to GR. I was pretty slow, as I have barely been on a mountain bike in the last 20 years except to just go for leisurely rides, no trails. I rode both the blue and the yellow trails, had a good time but certainly could have been better and faster out there. I don't even have toe straps on my pedals, let alone clips, so I'm probably losing quite a bit. Just learning how to gear through it...a couple of the hills caught me off guard and I didn't quite make it back up them. But, I was just happy to be out there! I got muddy and had a blast. Still tempted to sign up for the Xterra Off Road over here in Grand Rapids in about 2.5 weeks. I've never ridden the Yankee Springs Rec Area trails, so I am hoping to get there to try them out in the next few days. I would love to ride with you guys over there some day if we can get it worked out. I could definitely benefit from following some people who are much faster than I am on the mtn bike, and also from people who know the trails out there at ILRA. That's so badazz! I really want a MTB but I just don't have the time! Plus, I think I might end up really hurting myself. You are a brave man! |
| 2013-09-17 3:21 PM in reply to: Asalzwed |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by Asalzwed I'd rotate the hanging oblique twists with the seated twists on different days, especially if you're doing every day. Hanging twists take a bit of a toll on you, maybe too much for every single day repetition, in my eyes. In the seated position, raise your legs off the ground to make it tougher...and to make it still tougher, lower them closer to the ground while also lowering your back closer to the ground. I actually like to do twists on a balance ball, using a medicine ball. Originally posted by noelle1230 Originally posted by Asalzwed Since I've been ramping up my running miles I have just been struggling through core work! I've got to get it done,but there is no extra stuff going on, that is for sure! I'm going to incorporate a more ehh robust strength plan (mostly core) but I think I am going to have to hold off until I have been running at this volume for a little while. 10 minutes is my max right now haha If anyone knowledgeable has any specific core strength workouts that they feel compliment running, please let me know. I've found that anything that incorporates the abs and hips together helps my hip flexors stay fresher on runs. Here's a few, just ask if you're not sure what exercise I'm talking about -V-ups -seated medball/dumbell oblique twists -boat hold (like the start of a V-up but just holding that V position with feet up) -mountain climbers (start in top of push up, feet hop in and out in an alternating cross country ski motion) Yeah, great idea with the hip flexor stuff. That's something I want to continue to work on. Everything you suggested sounds good. I appreciate that! Currently I do hanging oblique twists. What I like about them is the compound effort it takes just to hang there in addition to the twist. With time constraints in mind, should I stick with this or do the seated twists with weight? Or is it worth doing both? |
| 2013-09-18 11:06 AM in reply to: Asalzwed |
Master 2167 Livonia, MI | Subject: RE: 100d x 10m = 1 strong core Originally posted by Asalzwed Originally posted by noelle1230 Originally posted by Asalzwed Since I've been ramping up my running miles I have just been struggling through core work! I've got to get it done,but there is no extra stuff going on, that is for sure! I'm going to incorporate a more ehh robust strength plan (mostly core) but I think I am going to have to hold off until I have been running at this volume for a little while. 10 minutes is my max right now haha If anyone knowledgeable has any specific core strength workouts that they feel compliment running, please let me know. I've found that anything that incorporates the abs and hips together helps my hip flexors stay fresher on runs. Here's a few, just ask if you're not sure what exercise I'm talking about -V-ups -seated medball/dumbell oblique twists -boat hold (like the start of a V-up but just holding that V position with feet up) -mountain climbers (start in top of push up, feet hop in and out in an alternating cross country ski motion) Yeah, great idea with the hip flexor stuff. That's something I want to continue to work on. Everything you suggested sounds good. I appreciate that! Currently I do hanging oblique twists. What I like about them is the compound effort it takes just to hang there in addition to the twist. With time constraints in mind, should I stick with this or do the seated twists with weight? Or is it worth doing both? I'd say to squeeze both in if you can. I do love hanging abs of any nature but with the seated version, you can gain so much more rotation. I always tell my class to think about rotating as much as possible. The more flexible the spine, the better. |
| 2013-09-18 11:34 AM in reply to: noelle1230 |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core It's a little bit late, but here is my RR from my Thursday night race early 2 weeks ago... http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... |
| 2013-09-18 11:41 AM in reply to: MSU_Brad |
Master 4452 | Subject: RE: 100d x 10m = 1 strong core Forgive me, core peeps, for I have fallen off the wagon again. It has been 3 days since my last core workout. Although I did get back on last night. I still haven't figured out what it is for me to just get 'er done. It 10 minutes for goodness sake! |
| 2013-09-18 10:46 PM in reply to: MSU_Brad |
Veteran 299 Ferndale | Subject: RE: 100d x 10m = 1 strong core Originally posted by MSU_Brad I just picked up a 29er...it's a 2013 Trek Superfly AL. I split my time between Grand Rapids and the Novi/West Bloomfield area, but I am usually over in GR on the weekends. I got my first ride in at Island Lake last Thursday evening as I was heading back to GR. I was pretty slow, as I have barely been on a mountain bike in the last 20 years except to just go for leisurely rides, no trails. I rode both the blue and the yellow trails, had a good time but certainly could have been better and faster out there. I don't even have toe straps on my pedals, let alone clips, so I'm probably losing quite a bit. Just learning how to gear through it...a couple of the hills caught me off guard and I didn't quite make it back up them. But, I was just happy to be out there! I got muddy and had a blast. Still tempted to sign up for the Xterra Off Road over here in Grand Rapids in about 2.5 weeks. I've never ridden the Yankee Springs Rec Area trails, so I am hoping to get there to try them out in the next few days. I would love to ride with you guys over there some day if we can get it worked out. I could definitely benefit from following some people who are much faster than I am on the mtn bike, and also from people who know the trails out there at ILRA.
Nice bike Brad! I skipped last night, went to the Tigers game... I am on the road for the rest of the week so I made up by doing 20 min tonight in my hotel room. I will never catch up at this rate!!!
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| 2013-09-19 9:07 AM in reply to: caffer |
Regular 1362 Jenison, MI | Subject: RE: 100d x 10m = 1 strong core Had a good 12 minutes last night after a 40 minute tempo run. 100x crunches 100x side to side touches 100x left side crunches 100x right side crunchs 5 min plank series - 1 min straight, 1 min right, 1 min straight, 1 min left, 1 min straight (no rest) 30x seated twists 30x leg lifts |
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