Winter Strength Challenge

T runner

STARTS MONDAY 10/9/2011 !!
Rules:
Any comments on comments thread not this one. This is for updating times only
3 sessions a week min.
Each session to be 5 mins working time. Working time is what counts, not resting time. If unsure roughly count 1 hr of Pilates or Yoga as 20 mins working time.
Time to be accumulated.
If you do less than 3 sessions in a week you are deducted 10 mins from your accumalated time for each session you missed.
You must increment your "missed sessions column by one".
can do as many sessions as you like per week to add to your accumulated time but you cant undo the missed columns amount (consistency is important)
Can be a session at home, circuits, Pilates, Yoga etc anything beneficial for running/triathlon. Drills are acceptable for example.
Challenge continues till the Spring.

Videos that may help:
Running Times progression series
Superman exercise

From Ecoli: A thing that can greatly improve performance is drills. Normally I include these as part of my warm up on session days. Usually goes warm up, drills followed by session. These can be great for working on form and also have benefits in terms of strength

Here is a really good basic enough program
Some of the later exercises I wouldnt recommend if you are very injury prone but hopefully as you get stronger to start to include them

Name|Category|Strenght Minutes|Missed Sessions|
T Runner|M|5|

huskerdu

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|



A few short questions to clarify how this works.

Are you going to start a new table each week ?
Do we need a column for the number of sessions done this week ?
When do we start - you listed the start date as Monday 10/9. was that supposed to be Sat 10/9 or Monday 12/9

Sorry to be pedantic but can we spell strength correctly. I might just explode with stress and give up completely, if the same spelling error exists for the winter on this thread.

Slogger Jogger

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|5|

GoHardOrGoHome

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|5|
GoHard |M|5|

Schoolie D

GoHardOrGoHome wrote: »

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|5|
GoHard |M|5|
Schoolie D |M|5|

Hope this works thanks for getting it going

shotgunmcos

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|5|
GoHard |M|5|
Schoolie D|M|5
shotgunmcos|M|10


Interesting challenge and a decent motivator to address strength and stability over the winter

10 mins of push ups and sit ups after my run last night

Might be useful to pop in a note of what you did too

BrendanCro

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|5|
GoHard |M|5|
Schoolie D|M|5
shotgunmcos|M|10
BrendanCro|M|5


I had started doing this a few nights a week when i got injured. Back running again and wanna keep it up - do yoga 1 night a week and gonna try do 5 mins at least 3 other times- this should be a good mootivator!

I do push ups, sit ups, planks, superman, squats and 2 thingsI dont know the name of!

TFBubendorfer

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|5|
GoHard |M|5|
Schoolie D|M|5
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10

Slogger Jogger

Name|Category|Strength Minutes|Missed Sessions|
T Runner|M|5|
huskerdu|F40|15|
Slogger Jogger |M40|15|
GoHard |M|5|
Schoolie D|M|5
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10

T runner

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|15|
Slogger Jogger |M40|15|
GoHard |M|5|
Schoolie D|M|5
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10


Adding a column for completed sessions

Slogger Jogger

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|15|
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|5
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10

Schoolie D

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|15|
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|15|2
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
[/QUOTE]

thirstywork2

The girl doing the demo's in the video is a class runner
http://runningtimes.com/Article.aspx?ArticleID=20357

nerraw1111

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|15|
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|15|2
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10

huskerdu

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|15|2
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10

GoHardOrGoHome

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|15|2
Schoolie D|M|15|2
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10

shotgunmcos

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|15|2
Schoolie D|M|15|2
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10

Schoolie D

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|25|3
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10
[/QUOTE]

captain P

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|25|3
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10
captain P|F|5|1

T runner

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|5|
Schoolie D|M|25|3
shotgunmcos|M|10
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10
captain P|F|5|1

Welcome aboard capt'n!

GoHardOrGoHome

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|5|1
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|10
Nerraw|M|10
Captain p|F|5|1


Table fixed.

TFBubendorfer

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|20|2
Nerraw|M|10
Captain p|F|5|1


Table fixed even more (you'd missed T runner).
Please make sure you edit the LATEST post, or else you'll overwrite other user's updates![/QUOTE]

ecoli

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|20|2
Nerraw|M|10
Captain p|F|5|1
ecoli|M|5|1

captain P

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|15|2
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|20|2
Nerraw|M|10
captain P|F|15|2
ecoli|M|5|1

Slogger Jogger

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|35|4
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|20|2
Nerraw|M|10
captain P|F|15|2
ecoli|M|5|1

TFBubendorfer

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|35|4
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|5|1


First week completed without penalty (some of you need to get going!).

ecoli

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|35|4
GoHard |M|15|2
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

GoHardOrGoHome

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|10|2
huskerdu|F40|20|2
Slogger Jogger |M40|35|4
GoHard |M|25|3
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

T runner

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|20|2
Slogger Jogger |M40|35|4
GoHard |M|25|3
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

huskerdu

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|35|4
GoHard |M|25|3
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

Just about managed to get the third session in before the end of the week. Needed to do something. A bit stiff after the Half yesterday.

New week starts tomorrow.

Slogger Jogger

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|25|3
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

RacoonQueen

Ah I missed the first week. I'll start tomorrow - gave you all a head start with my 8 missed days. :pac:

I've designed my own programme I assume thats allowed?

GoHardOrGoHome

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|35|4
Schoolie D|M|25|3
shotgunmcos|M|20|2
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

shotgunmcos

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|35|4
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|15|2

ecoli

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|35|4
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|30|3
Nerraw|M|10
captain P|F|15|2
ecoli|M|40|5

Getting very lazy with Updating it but thought best to keep track

Week1: 1 x Core, 2x Flexibility, 1x drills

TFBubendorfer

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|35|4
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|15|2
ecoli|M|40|5


If it wasn't for the peer pressure in this thread, I'd already have given up by now.
.
.
.
Hey, this actually works!

RoyMcC

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|35|4
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|15|2
RoyMcC|M55|10|1
ecoli|M|40|5

My minutes include a few stretches after the strength video.

GoHardOrGoHome

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|17.5|3
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|15|2
RoyMcC|M55|10|1
ecoli|M|40|5

T runner

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|15|2
RoyMcC|M55|10|1
ecoli|M|40|5

captain P

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|25|3
Slogger Jogger |M40|45|5
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|25|4
RoyMcC|M55|10|1
ecoli|M|40|5

I did some on Sunday morning I forgot to update and then 5 minutes today !

Slogger Jogger

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|25|3
Slogger Jogger |M40|50|6
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|25|4
RoyMcC|M55|10|1
ecoli|M|40|5

huskerdu

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|50|6
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|40|4
Nerraw|M|10
captain P|F|25|4
RoyMcC|M55|10|1
ecoli|M|40|5

TFBubendorfer

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|50|6
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|45|4
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|25|4
RoyMcC|M55|10|1
ecoli|M|40|5

Had to shorten today's drills as I ran out of time - still more than the "required" 5 minutes, though.

shotgunmcos

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|50|6
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|25|4
RoyMcC|M55|10|1
ecoli|M|40|5

JJJJNR

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|50|6
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|25|4
RoyMcC|M55|10|1
ecoli|M|40|5
JJJJNR |M35|40|2

Testing

captain P

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|50|6
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|45|5
RoyMcC|M55|10|1
ecoli|M|40|5
JJJJNR |M35|40|2

Slogger Jogger

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|55|7
GoHard |M|50|5
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|45|5
RoyMcC|M55|10|1
ecoli|M|40|5
JJJJNR |M35|40|2

GoHardOrGoHome

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|55|7
GoHard |M|65|6
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|45|5
RoyMcC|M55|10|1
ecoli|M|40|5
JJJJNR |M35|40|2

RoyMcC

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|55|7
GoHard |M|65|6
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|47|5
Nerraw|M|10
captain P|F|45|5
RoyMcC|M55|50|5
ecoli|M|40|5
JJJJNR |M35|40|2

TFBubendorfer

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|25|4
huskerdu|F40|40|5
Slogger Jogger |M40|55|7
GoHard |M|65|6
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|55|6
Nerraw|M|10
captain P|F|45|5
RoyMcC|M55|50|5
ecoli|M|40|5
JJJJNR |M35|40|2

T runner

Name|Category|Strength Minutes|Total Completed Sessions | Missed Sessions|
T Runner|M|40|6
huskerdu|F40|40|5
Slogger Jogger |M40|55|7
GoHard |M|65|6
Schoolie D|M|25|3
shotgunmcos|M|55|5
BrendanCro|M|5
TFBubendorfer|M40|55|6
Nerraw|M|10
captain P|F|45|5
RoyMcC|M55|50|5
ecoli|M|40|5
JJJJNR |M35|40|2