Two weeks down and a little over two more weeks to go! I'm so impressed by how many of you are doing the challenge, sticking with it, and adding more time to challenge yourself. I hope that after a couple weeks now, that you're seeing some benefit from it also. I know I am. When I run, my core just feels a bit more stable and 'tight'.

this week, we'll add another 30 seconds to the time, so we are now up to a 180 seconds of planks (that's two minutes MikeE). Divide it up how you'd like, but if you were doing 60 seconds of a forward plank last week and 30 on the side, then try to increase that by either 15 or 30 seconds at least.

to add more challenge, if you would like, try lifting either an arm or leg while you are in the forward prone plank position. It's much harder than you think! But it's a good challenge to try to incorporate - even if you can only hold that for 5 seconds.

Tammy

this week, we'll add another 30 seconds to the time, so we are now up to a 180 seconds of planks (that's two minutes MikeE).

Er....isn't two minutes only 120 seconds?

2 minutes of planks - 60 second forward and 30 seconds on each side, straight armed and with other arm extended.

60 seconds of forward plank still feels hard, though.

Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, "Bring it on, darlin', and don't be stingy with the jalapenos."

Today was still 5:15 total time, but I upped one of my holds to a full minute. Still have back issues with lifting a leg, so I'm going to work some glute bridges into the routine to wake up those muscles for me (posted the link in the previous thread).

3x :45 prone

1x :30 left & right each, arm up hold

1x :30 left & right each, 5x twist

1x :60 prone

1x :60 marching glute bridge w/20x high knees (alternating legs)

4 minutes total:

30 seconds left

30 seconds prone, lifting legs alternately

30 seconds right

30 seconds prone, lifting legs alternately

30 seconds left

30 seconds prone, lifting legs alternately

30 seconds right

15 seconds prone

15 seconds left

Am really feeling this thru the shoulders and upper back at the end.

.....Nancy The road to hell is paved....... run trails!

modified: 1/20/2013 at 4:53 PM

Yes Holly - thanks for correcting me! Guess that's what I get for typing without a light on and not really proofing what I wrote.

120 seconds, 2 minutes of planks a day!

1/14:

2 x :60 sec forward

2 x :30 right

2 x :30 left

total: 4 min

1/15:

2 x :60 forward

2 x :30 right

2 x :30 left

total: 4 min

1/16:

1 x :60 forward (added variation of lifting one arm at a time, touching side, 3x on each side)

1 x :30 right

1 x :30 left

total: 2 min.

1/17:

2 x :60 forward (added variation of lifting one arm at a time, touching side, 5x on each side)

2 x :30 right

2 x :30 left

total: 4 min

1/18:

2 x :60 forward (5x each side extend arm)

2 x :30 right

2 x :30 left

total: 4 min

1/19:

1 x :60 forward (5x each side extend arm)

1 x :30 right

1 x :30 left

total: 2 min

1/20:

1 x :60 forward (5x each side extend arm)

1 x :30 right

1 x :30 left

total: 2 min

total minutes for week: 22 minutes

Tammy

4 minutes total:

30 seconds left

30 seconds prone, lifting legs alternately

30 seconds right

30 seconds prone, lifting legs alternately

30 seconds left

30 seconds prone, lifting legs alternately

30 seconds right

15 seconds prone

15 seconds left

Am really feeling this thru the shoulders and upper back at the end.

Try pushing back through your heels more... also imagine that you're squeezing a small squishy ball between your upper thighs to engage the glutes more, making the lower body do a bit more of the work. Since I have a "thing" with my right shoulder, I periodically remind myself to lift my shoulderblades up away from gravity and send them down my back (sort of like tucking wings down your back, if you can picture that). Good job on all the leg lifts though! Those are my weak spot, can't do them yet....

TriBee2010

modified: 1/14/2013 at 3:46 PM

Week 2:

Mon: sides, front, back 1 x45 seconds

Tue: sides, front, back 3 x 30 sec

Wed: sides, front, back 1 x45

Thurs: sides, front, back 3x30

Fri: sides, front, back 1 x45

Sat: sides, front, back 1x45

Sun: sides, front, back 3x30

Weekly total: 30 minutes

Challenge total: 51 minutes

PT added 3 kinds of crunches to my rehab, so the planks were truly a challenge after that! My plan is to go to 1x1 minute and 3x40 sec this week, and to try a few leg lifts on the shorter front ones.

I decided I needed another week of 2 min for the front. And I forgot to add time on to the sides, so had a total of 4 min this a.m.:

1 x 2 min forward

1 x 1 min left side

1 x 1 min right side

Will add 15-30 seconds to each side plank tomorrow.

I'm really liking this challenge and hope we can keep it going past January.

Leslie

Living and Running Behind the Redwood Curtain

-------------

2014: May - MDW 70-Miles (w/Trail Factor 50k) - Cascade Crest, WA/Astoria, OR/Portland, OR

June 7 - Grasshopper Peak Redwoods Run 30k - Humboldt Redwoods State Park, CA

July 12 - Mt. Hood 50 - Mt. Hood, OR

Oct 11 - Firetrails 50 - Lake Chabot, CA

** "The farther you go outside, the farther you go inside." **(Unknown)

Ultrarunnerpodcast

Er....isn't two minutes only 120 seconds?

Thanks for watching Tammy for me...I think she might be trying to kill me...

I did 60 seconds and 30 seconds each side...yep, that's 2 dang minutes.

modified: 1/14/2013 at 10:36 PM

Yeah, no 180 seconds yet for me....still shaking at 90, but....I did my 120 seconds as:

1/14---1x120 second forward plank....oooff...didn't even type that right the first time

coastwalker

Jan 15 -

1 X 120 sec, front

1 X 120 sec, back bridge

2 X 60 sec, back bridges with ankles on a ball

Jay

Oh I have to reinflate my stability ball, thanks for the reminder Jay.

3x :45 forearm prone

2x :30 forearm side, arm up hold

1x :60 firearm prone w/leg lifts

2x :30 forearm side, arm twist

1x :45 straight arm alternate arm & leg lift

1x :60 glute bridge w/marching knees

7 minutes total

I'm out, I needed a day off yesterday. Planning to pick it back up again today, though, so consider me an unofficial lurker!

When it's all said and done, no one remembers how far we have run. The only thing that matters is how we have loved.

Thanks for the tip, Esther! That helped.

4 X 30 sec prone

2 X 30 sec right side

2 X 30 sec left side

no leg lifts today

.....Nancy The road to hell is paved....... run trails!

60 seconds forward + 30 seconds each side