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2016 Jan OS Week 4 !! Consistency is king

AnnSloanAnnSloan
in General Training Discussions

Ok welcome to WEEK 4.  Consistency is key.  Just keep doing a bit at a time and it will make a difference.

If you fall off - just start again - that's the great thing about Mondays.  It's a brand new week.

I had a good week again last week- no lunches out!  We will see how the scale goes.

Comments

  • Nemo BrauchNemo Brauch
    Got my core work done this morning. Those side planks are TOUGH and I find I have to be really careful with them because they can cause my sciatica to flare. After the first front plank only set (1:30 long), I opted to do the remaining sets as a movin/combo kinda set. 30sec front/30 sec left/30 sec right for a total of 1:30 each. End result, no increase in my total plank time this week- but adding those side planks is enough for me!
  • stephanbstephanb

    I'm really tired today. I skipped PIlates at lunch for two reasons, one was that I am tired.  Weighed myself and stayed exactly where I was last week.  It doesn't help that I mindlessly ate half a pizza and had 4 cookies last night.

    Tonight, I may hit the pushups, chords, and planks while watching tv, or will just take the whole day off and plan on strength training with Pilates on Wednesday. 

    Back to using myfitness pal today.  It works when you work it.   Otherwise, had a solid week last week training hard.  Just probably need to take it easy this week comparatively. 

  • Steve RossSteve Ross

    Well this component of the OS is a cornerstone of my trg regime. I spend a lot of time in the cave 1 hr x 4/weekly. Two routines 1) Core Stability and 2) Core Strength for Run/Cycling and for me it has been paying big dividends in keeping my focus on staying healthy/injury free. Ann as our fearless leader keep up the good work in keeping the the troops in line and motivated. 

    @Nemo I know side planks can take a lot out of you, you are not alone so here is my side plank with resuscitation equipment in play  ! 

    As you all know I am a pic guy, so this one is for you Nemo !

     

     

     

  • Trish MarshallTrish Marshall
    LOVE IT Steve!!! image
    I've been doing the side planks (they are evil. Good evil, but still...) as they were part of my rehab/run evaluation stuff I was doing pre os. Still, I do exactly what Nemo stated...L, middle, R rounds of 30" each, after pushups. Repeat. Today, 3 rounds. Not gobs of time, but more than last year! image

    I checked out a local hotel that has drop in swimming 5' from home today. Super small 20 yard pool. I am checking out the local high school on Wednesday. I belong to Lifetime Fitness (have for 16 years!!!) but the pool USED to be only 5' from home and now is 23' with no traffic to the closest location. No worries when I can swim in the lake come summer...but staying brushed up in winter just isn't nearly as easy. :-/

    As for food/diet... I am trying the racing weight deal. It went well early this week. Then I had some bad news about some one I care very much about and ate my way through my emotions yesterday. Better today. Made a nice veggie soup for tomorrow. If I over eat, at least it will be veggies and beans!
  • scott dinhoferscott dinhofer
    Love that you put the quote at the top of this thread.
    when I herniated my disc in July, my Chiro put me on a hardcore (pun intended) very simple core routine. Planks, lots of sets (at one point I could hold a plank for 4 minutes! need to work back to that!
    bottom line is that while i haven't been checking into this thread I am doing stuff every day. Love that we have this on the Training plan and forcing us to do it. Now that i am losing some LBs, i am starting to see my new core emerge! looking forward to really leaning up and seeing what is revealed!
    I just got my cordz & plan on starting the dryland WKOs tonight!
  • Nemo BrauchNemo Brauch
    Steve- that is hilarious!!!! I'll see if I can find an oxygen machine to help me out!
  • AnnSloanAnnSloan
    AWESOME WORK everyone! Love it Steve....Welcome Scott! Glad you dropped in.
    Trish - what an awesome idea for a hotel to offer their pool up! hummmm
  • Steve RossSteve Ross

    Core done this evening after my run. My exercise of the day "Russian Twists", fires the  core, low back muscles, and hips.

    http://www.muscleandfitness.com/wor...sian-twist

  • Al TruscottAl Truscott

    Just checked my training log, and discovered that in the past three weeks, I've done the following per week in core/body weight work (hours/# sessions): 2.2/6, 2.1/6, 4/1.7. The flows from starting the attempts @ daily core/body weight since the days following surgery on Nov 6. I think it's helping in several ways: I always feel better AFTER the session, my OS workouts and ski days seem easier than last year, and my weight is higher (i.e., better, back to "normal") than it has been in five years.

  • Betsy KantorBetsy Kantor

    @ Steve-great pic.  That's my life-I'm an anesthesiologist and spend most of my days standing/sitting at the head of that bed.  And, I also love russian twists-thanks for reminding me to add them back in

    If really interested in oxygen therapy, Ben Greenfeld has a recent post about EWOT-exercising with oxygen therapy and a link how to make the apparatus-by an Anesthesiologist/physiologist/endurance athlete.  I found it interesting but haven't tried it yet

    I have been cranking out the mon-friday core.  I kept it up last season through the summer, doing 2 sets not four, until IMAZ training.  I found I could start back about where I left off. 

    @Scott-I am at 2.5min for planks-you've now challlenged me to see if I can make it to 4!

    I have been on a late night chocolate binge as of late-sugar free that I make myself.  Made from raw cacao, raw cacao butter and a mix of erythritol/vita fiber.  But, just because its sugar free, the fat calories are high.  I refuse to get on the scale but I feel a little tire around the hips-must go cold turkey.  Last night was day1. 

     

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