Autumn/Winter Core and general strength challenge discussion forum

Schoolie D

I probably should have introduced myself a bit....

Thanks for setting up the challange T Runner. Its a great idea. I've been trying to stick to the running times videos too.

The first one (the one posted above) is a very good starting off point. I must say I've had a good ache in my "glutes" over the last day or so....

Just need to remember to run a few miles too.

GoHardOrGoHome

@Schoolie D - you quoted an old table and lost a couple of updates. I've taken shotgunmcos's update, added yours and Captain P's. Think it's okay now.

@T Runner - what's the story here? You're supposed to be leading us all in the charge! 4 days in and only one session?!

TFBubendorfer

GoHardOrGoHome wrote: »

@Schoolie D - you quoted an old table and lost a couple of updates. I've taken shotgunmcos's update, added yours and Captain P's. Think it's okay now.

@T Runner - what's the story here? You're supposed to be leading us all in the charge! 4 days in and only one session?!

Ironically, you'd missed T Runners' update when you fixed the table.

captain P

Thanks for setting it up T Runner.

Normally do a pilates class on Thursdays but can't make it tonight... I'll have to improvise with some from that runningtimes session instead :eek:!!

Schoolie D

GoHardOrGoHome wrote: »

@Schoolie D - you quoted an old table and lost a couple of updates. I've taken shotgunmcos's update, added yours and Captain P's. Think it's okay now.

@T Runner - what's the story here? You're supposed to be leading us all in the charge! 4 days in and only one session?!

Sound for that....

T runner

GoHardOrGoHome wrote: »

@Schoolie D - you quoted an old table and lost a couple of updates. I've taken shotgunmcos's update, added yours and Captain P's. Think it's okay now.

@T Runner - what's the story here? You're supposed to be leading us all in the charge! 4 days in and only one session?!

Just after a 2 week end of season rest so going to crank it up slowly.

Will try to stay within a half hour of the leaders and make my charge later!

GoHardOrGoHome

Did my third for the week yesterday. Might even throw in a quick session tonight. It's all about the peer pressure!

GoHardOrGoHome

@RacoonQueen - yep, doing your own strength session is perfectly okay. The videos were just for people who don't have a clue where to start (like me!).

You could post your workout here for us to see what it's like and give us a few ideas.

I have a print out of my session but I've pretty much learned it off now which is nice. Day 1 of week 2 and I've done my first session. Hoping to get three workouts done between Monday to Friday, then if I do another one at the weekend it's a bonus!

T runner

Just to note:

The 3 sessions per week are from the day you sign up. So you havent "missed" sessions if you join later than teh official start point last week. (the more the merrier joining up)

Also if you miss sessions that need a time deduction can be done at the end of teh chelenge (partcularly for people who are top table).

The idea is to keep the missed sessions figure at Zero or as low as possible.

GoHardOrGoHome

5th session today for me. Longer one than normal. Plank by 60 seconds in each of the four positions. Did this twice. My left side lower back is definitely weaker. That was the only position which I wanted to collapse after 30 seconds but managed to hold on. Phew! Hopefully if I can continue to do these sessions I'll address this imbalance.

Then the myrtl routine.

15 minutes total.

T runner

Lunchtime session today consisted of what i could remember from the first Vid, and a few old reliable routines. Staring to feel a little stronger. My jog over felt a little more solid (my trunk).

BTW

A journal of physiology study found that a group exercising 3 times a week for a number of weeks and taking carb/protein refreshment immeditately after the session gained 15% in strenght of the exercising muscles by the studys end.

A group who took on substenance only after 2 hours did not make a significant gain in strenght. From Ftzgeralds book on butrition for runners. Dont have link to actual study.

So..get a healthy snack in right after the session. Eating time not to be counted in overall minutes although it seems to contribute almost as much!

RoyMcC

GoHardOrGoHome wrote: »

Plank by 60 seconds in each of the four positions

Respect! I managed 17 secs tonight in the supine position, collapsed and had to haul myself back up for three more seconds :pac:

I have room for improvement...

TFBubendorfer

T runner wrote: »

A journal of physiology study found that a group exercising 3 times a week for a number of weeks and taking carb/protein refreshment immeditately after the session gained 15% in strenght of the exercising muscles by the studys end.

Gaining extra strength is all good and well, but the only thing that interests me, did they run any faster as a result of it?

T runner

TFBubendorfer wrote: »

Gaining extra strength is all good and well, but the only thing that interests me, did they run any faster as a result of it?

I assume the test was just for measuring strenght.

Having a strong core and trunk will make youre average speed faster in races compared to having relatively weak ones due to having the strenght to run with better running form and to hold running form for the duration of the race.

The study may be relevent to us in that it implies that what time we eat after these exercises determinses how much strenght well garner from them.

Im thinking of getting/mixing protein/carb powder and having a drink directly after each session.

Hoping to do an uphill fartlek session today. It wont be that tough but i will concentrate on excellent form. This should be easier as the body gets stronger.

TFBubendorfer

T runner wrote: »

Having a strong core and trunk will make youre average speed faster in races compared to having relatively weak ones due to having the strenght to run with better running form and to hold running form for the duration of the race.

Not necessarily. It's about endurance, not strength, so a stronger core as such will not make you run a single second faster.

I'm not denying the benefits of a stronger core, otherwise I would not take part in this challenge. But I do question the value of any scientific study as far as my running performance is concerned if it does not state "this made the runners run faster".

JJJJNR

Thanks T-Runner, I'm strength training twice a week as part of my marathon training, Wednesday and Saturday, so this will be great to keep track of things and to keep it up after the marathon.

Also how do I know what category I am for the table, sorry if I missed a post somewhere I did actually read them all..

huskerdu

JJJJNR wrote: »

Thanks T-Runner, I'm strength training twice a week as part of my marathon training, Wednesday and Saturday, so this will be great to keep track of things and to keep it up after the marathon.

Also how do I know what category I am for the table, sorry if I missed a post somewhere I did actually read them all..

Are you male or female and what age are you.

M40 = 40-44
M45 = 45-49
M50 = 50 -55 etc, etc

JJJJNR

Thanks, think I got it right have done two sessions last week both 1 hour each, I've done 1 this week but will update the log next week so does that look ok.?

T runner

TFBubendorfer wrote: »

Not necessarily. It's about endurance, not strength, so a stronger core as such will not make you run a single second faster.

I'm not denying the benefits of a stronger core, otherwise I would not take part in this challenge. But I do question the value of any scientific study as far as my running performance is concerned if it does not state "this made the runners run faster".

You are wrong there Thomas i think. As i pointed out a stronger core will make your form better (strenght) and youll be able to hold it for longer (strenght endurance).

If you are acknowledging that a stronger core is beneficial for running, then i would have thought that eating habits that improve the success of core strenght training must also be beneficial.

The study was mentioned in a book concerned with nutrition for endurance athletes. (I did look but cant find the study online.) That would indicate the author at least held value to it.

The majority of scholarly articles from pubications like the journal of Physiology are not specific to running (or any other sport). This does not mean we cant extrapolate value from them.

It was just a mention of advice that i agree with. Anyone is free to take it or leave it.

On another note, the 5 minute minimum requirement was to stop people being tempted into doing too little in order to fulfill the 3 a week condition.

I did 2 of 5 mins to start with. (30 secs: pressup/plank on 4 sides) by 2
and it was worthwhile.

If people think its too little or too much, have your say, or if any other aspects can be tweaked too.

The original idea was motivation to do this type of training consistently over a long period. The challenge and its rules provides the minimum platform to achieve this hopefully.

GoHardOrGoHome

RoyMcC wrote: »

Respect! I managed 17 secs tonight in the supine position, collapsed and had to haul myself back up for three more seconds :pac:

I have room for improvement...

Thanks Roy!
Hmm, maybe I'm not doing it right! I feel it in my hamstrings. Maybe I'm not lifting my pelvis high enough. The left side is definitely the weakest for me.

Couldn't fit in a run today (excuses!) but at least I managed to do a pretty good 20-ish minute core/strength session. Approx 15 minutes of "real" work. Going to start on the second video next week.

I'm shockingly bad at push ups. Don't think I could do ten at the moment. In the past I've been able to do 40 or so but I worked up to that. Might start that 100 push up challenge again. Wherever did that go?!

GoHardOrGoHome

Did a very short session tonight. Think I'm a bit tired from Powerscourt WAR followed by a friend's wedding in Carlow!

From the second running times video tried to do some of the plank/pedestal moves incorporating leg lifts. Incredibly hard! I look forward to the day when I can do these no bother.

T runner

JJJJNR wrote: »

Thanks, think I got it right have done two sessions last week both 1 hour each, I've done 1 this week but will update the log next week so does that look ok.?

That looks fine..great work. Thinking of eliminating the missed sessions column as it might put people off......anyone any thoughts on this?

RoyMcC

GoHardOrGoHome wrote: »

From the second running times video tried to do some of the plank/pedestal moves incorporating leg lifts. Incredibly hard! I look forward to the day when I can do these no bother.

:eek: I was thinking of looking at that but maybe I'll stick to video #1 for another week anyway.

GoHardOrGoHome

T runner wrote: »

Thinking of eliminating the missed sessions column as it might put people off......anyone any thoughts on this?

I think that's a good idea. Doing two sessions in a week is better than none. More carrot, less stick!

Slogger Jogger

Whats this counting in half minute sessions lark? And there is me rounding down my times to 5 min slots.

T runner

Slogger Jogger wrote: »

Whats this counting in half minute sessions lark? And there is me rounding down my times to 5 min slots.

Sorry, the unit im using is 2.5 mins.......Im not doing enough to round down yet!

Have eliminated the missed sessions slot as it is off putting to folk possibly.

Jack Daniels says if youre going to try something you must do it for six weeks minimum to give it a proper chance. Confident will see some significant improvements by then as encouragement to push on towards the new year.

Slogger Jogger

I'm slotting 5 min sessions in before or after runs. Finding it good so far. The table is a good motivator.

TFBubendorfer

T runner wrote: »

Have eliminated the missed sessions slot as it is off putting to folk possibly.

On the other hand, I think I only did a workout on Sunday in order to avoid having a mark against me in that column.

I want it back. I need something like that to give me a kick up the arse.

T runner

TFBubendorfer wrote: »

On the other hand, I think I only did a workout on Sunday in order to avoid having a mark against me in that column.

I want it back. I need something like that to give me a kick up the arse.

OK, its back!

I have added an "optional" in teh column title so people dont get the impression that they have failed. The goal is to improve core strenght. 3 times a week + being optimal.

Anyone should note that if you have been doing 3 sessions a week so far youll be expected to continue in this vein! Thats a 100% completion of the challenge.

Missing the odd session will still enable you to achieve the objective of the challenge ie to benefit running for 2011/2012 through consistant strenght training. The "missed sessions" column enables this: but if you miss a session and dont want to mark it...thats OK.

Great to have Shels on board.

BTW just to reiterate, everyone welcome, anyone can join at any time to get free peer pressure to get yourselves strong for the running year ahead!

huskerdu

I am really enjoying the Jay Johnson routines In th eRunning Times videos.


I have also discovered that you can do drills while walking the dog ( I am sure I look like an idiot, but I am way past caring about that).