Team Cross Runs

More Push-ups

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Earlier this year I started the 100 Push-up Challenge.  You know… train for six weeks and then be able to pump out 100 push-ups in a row.

Well I did ok for the first few weeks… Then I failed I think week 4 or 5 several times in a row and I quit. I was making them harder by putting my feet up on a physioball, thus getting a better core workout.  I was also in the middle of marathon training…

Needless to say my body didn’t appreciate the extra demands I was placing on it and something had to go.  So I quit.

Last week I talked about going into the off-season and looking to do some strength training.  I even alluded to the fact that I’d probably do the push-ups.  Well I am currently in the middle of Week 2.  For this first section I managed to get myself into the hardest category and the workouts have been pretty tough to finish.  I don’t plan on quitting this time around, even if I have to repeat a few weeks!  Part of the reason is that a bunch of people that I run with started the challenge, albeit a week later (somehow I missed the memo!).  So that gives some extra motivation.  Especially when some of the women completed more regular push-ups than I did.

Here are a few random snippets from the e-mails being sent around.

I think I have my grunting technique down after my 5th set last night!

I think push ups are a much better work out than running.  I am going to give up running and just do push ups.  On a long push up day..you could have jelly beans strategically located to be lapped up when glycogen levels get low.

Yes, we have a fun group! I’ll keep posting my push-ups in my “Week in Review.”  Are you doing the push-ups?? What week are you in? How are they going??

Technorati Tags: 100 pushups, pushups, strength training, core

Off-Season?

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Do runners really have an off-season?? Does any athlete really have an off-season???

“Off” might not be the best word to describe what happens between the end of one season and the beginning of the next. Maybe down time or to use a more technical term: periodization.

Periodization is often used in the triathlon world to help them focus on the three different sports within their event.  Runners also sometimes use the term in training, such as a base period, a hill period, and a taper period.

Webster defines the off-season as:

a time of suspended or reduced activity ; especially : the time during which an athlete is not training or competing

If you tear it apart and redefine it as: a time of reduced activity or a time during which an athlete is not competing, then we can have a real off-season. Most athletes of all makes and models probably don’t take more than a few weeks off with out any physical activity.

In college we would take 2 weeks off at the end of cross-country and then start base-building for track.  Then when our track season ended we took 2 weeks off and started the process all-over again for cross-country.  In our program we had some flexibility but that was the expectation and you suffered the consequences for your action or inaction!

So what does all this babble really mean to you and me?  For the most part we should be doing some type of cardiovascular workout all year long.  Lots of research has shown that two-three weeks is a safe amount of time to take off without any real detriment to your overall fitness.  For some of us, after our fall races we’ll take some time off and then bounce back up and run all winter long.  Most people cut back completely on their running.  I think the key is to find a nice balance during the winter down-time.  It is important to keep the cardiovascular system strong and healthy all winter long - so any type of cardio work is a must.  This is a good time to let your legs, feet, hips, or whatever to completely heal.  Use the bike, elliptical, or row machine.

I ran through the winter last year, trying to avoid the dreadmill at all costs. I was training for an April half-marathon so I needed to be running as much as possible.  Beyond running though winter is a good time to pick up some other activities - here in Minnesota many runners cross-country ski to maintain fitness.

This winter I am really going to focus on building my strength.  During our down-time, off-season, or winter period it is a good time to focus on the other important aspects of running.  Things like a strong core that can really improve your running form and stamina.  Or what about flexibility?

YES!! This winter I am going to work hard on my core and maybe hit some weights at the gym.

I have all the equipment I need at home to work on my body’s core.  I just need the focus and determination.

Will you help hold me accountable?  I haven’t decided on what exactly I will do, but just the idea of work.  It will probably include push-ups, maybe even 100 of them.  Stay tuned for more details…

One Hundred Push-Up Challenge

100 push-ups in a row.  6 weeks. 3 days a week.

That is the plan.  Doing a prescribed set of push-ups 3 days a week for 6 weeks should allow you to complete 100 push-ups in a row.  That is the claim of the latestet Internet fitness revolution.  Bloggers (and non-bloggers) everywhere are taking part in the Hundred Push-Up Challenge created by Steve Speirs at Run Bulldog Run.

If you’ve been following my marathon training, then you know that I’m in the middle of Week 4 3.  I’m almost up to 100 push-ups total in one setting - but within 5 sets.  It can be pretty challenging some days.

I decided that I wanted to add a little something to my workout and started the challenge using a swiss ball. In addition to the regular benefits, I get a little extra benefits for my overall core.  During an exhaustion test at the end of Week 2 my arms felt great doing the push-ups but my abs couldn’t hold my legs on the ball anymore and I fell over.  My plan is that this will greatly strengthen my overall core and I’ll reap a little extra benefit for the marathon training.

It seems that pretty much everyone has had to repeat at least one week, including Steve himself.  If you fail to meet the required workouts you should repeat the entire week to make sure you get the strength needed later.  I repeated Week 2 because I skipped a workout! If you are thinking about starting it now, make sure that it fits in with your training schedule for fall races - you don’t want to try doing 100 push-ups the day before your marathon!

Are you one of the thousands doing the push-up challenge? Where are you at in the challenge and how does it feel?

Technorati Tags: push-ups, Hunderd Push-Up Challenge, Core

Importance of the Push-Up

What is the best test of fitness? Running a mile all out? Running a 400? Or is it maxing out on the bench? Maybe even sprinting a 40. Or your vertical leap?

I would never claim that a push-up is the best test of someone’s fitness. But I’m just a dude sitting in Minnesota, what do I know?

The New York Times claims that:

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

I agree push-ups can be difficult but come on, surely there is something else we can use to judge fitness levels.

But many people simply can’t do push-ups. Health and fitness experts, including the American College of Sports Medicine, have urged more focus on upper-body fitness. The aerobics movement has emphasized cardiovascular fitness but has also shifted attention from strength training exercises.

I would agree with that. I think on any given day I can easily whip out 15 push-ups (without a break) no problem! What about you?

Technorati Tags: Push-ups, Fitness