Masters Running

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JANUARY Plank Challenge 1/14 - 1/20 (Read 242 times)

    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


    Marathon Maniac #957

       

      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?

       

      Big grin

       

      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."


      MM #6177

        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!

            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


            MM #6177

              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


                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.


                Cat in a Pot

                  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

                  Trail Runner Nation

                  Fatozzig's Place


                  MM #5615

                     

                    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.

                      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


                        MM #6177

                          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


                          Singer who doesn't run.

                            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!


                              MM #5615

                                60 seconds forward + 30 seconds each side

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