Fortnightly Sn&F catch-up: What has James Dunne done for you?

[CBDB]

After a quick discussion on this forum (thank you, Beatlesforever , Couchpotato2 , and ForbiddenPlanet ), we decided to have a fortnightly strength and flexibility catch up. So I thought I’d start us off!

We can chat about how it’s going, what kind of strength and flexibility routines we are currently engaged in, or simply what’s on our minds in terms of our fitness journeys.

As a note aside, we might want to put forward some ideas for names for this regular post, as I opted for the pragmatic self-explanatory “Fortnightly S&F catch-up”.

But my hubby went wild on this one, and these were some of his ideas for titles:

* Powerflex recharge

* Recharge your batteries

* Powerflex Update -Biweekly recharge

* Strength-Flex Biweekly Recharge Post:

* Powerflex biweekly update:

* SnF Update

So any good ideas? Let’s hear them! And also, let me know if any of you want to host a fortnightly! We can do this, and the next multi-day challenge is just around the corner, I’m sure!

More seriously and to the point, @beatlesforever recently led us through a 30-day challenge (link of all days is here healthunlocked.com/strength...

We had a fab little group that kept each other motivated, including @couchpotato2 and @forbiddenplanet GailXrunning Woollyweaver Hedgehogs123 over61andstilltrying Instructor57 and many more who dropped in and joined us here and there.

So our first call to action is to reflect on how this challenge benefitted us, our running, our bodies or just our general well-being.

So let us know by reply below!

And don’t forget to save/follow this post if you want to be notified if anyone has answered it!

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And our key standard links of all things S&F will always be provided below:

Our classic 5-week S&F plan: healthunlocked.com/strength...

Always popular YWA 30-day Yoga challenges healthunlocked.com/strength...

A post about cool-down stretches: healthunlocked.com/strength... )

And a link to all our topic folders: healthunlocked.com/strength...

And the newly completed 30-day James Dunne Challenge healthunlocked.com/strength...

[CBDB Administrator Graduate Gold]

Just to answer the call myself in terms of what the 30-day challenge has done for me:

I have added various exercises to different parts of my routines, including:

- calf muscle warmups that I do now 5 min into my route between the warmup walk and a first running interval. I have a feeling it helps my running right from the start.

- his hamstring stretches are now part of both my running and rowing cool-down routine, and it’s been great for my knees, which niggle less

- and I’ve started to integrate his arm-based running drills in the last 5 minutes of any run I do. Just the last 5 min, as on my C25k program, that’s the best free run I have

I do think my knees are stronger. My back has stopped niggling, but I think it was his single/double leg hops that exacerbated a back issue for me.

And I’ve changed a few things, so I never know what exactly was the reason for improvement. (JD, Nordic walking, running only once/week, or rowing for longer?)

So how has it helped your running/fitness?

[skysue16]

Hi CBDBGood idea to have a SnF catch up 😊👍

I have absolutely nothing to report since I have been really struggling to fit in even one run a week followed by a few stretches (sometimes!). Lot of pressure and stress - work related. Perhaps this catch up idea will be the boost I need (even JD didn’t manage to get me stretching 😆). Sorry, no inspiration regarding name, SnF Catch-up seems fine to me.

[CBDB Administrator Graduate Gold in reply to skysue16]

Something is happening to work-work, as it’s multiplying like mad. So I completely understand, and also just managed 1 run per week😱!

Here is wishing us calm, quiet working days that leave sufficient time for running and stretching!

One little thing that does help me is that I have some workout equipment in the downstairs living room, and some in the upstairs bedroom. So no excuse and handy to start a little session in seconds, once I’m home!

[Couchpotato2]

Thanks CBDB. I don't think I got the full JD effect (except the bum pain) because I was just coming back from Covid. However I am looking forward to starting them again soon. I think that it will help knees and all by doing them.

[CBDB Administrator Graduate Gold in reply to Couchpotato2]

Oh hope you have fully recovered from Covid. It kind of lingered in our house! 😠

[Couchpotato2 in reply to CBDB]

yes but it took quite a few weeks!

[GailXrunning]

Well, what to say? 👌 I did some sustained strength work. I’d never have done this (almost) daily without the 30-Day Challenge. It was hard work at times but it didn’t take long to realise how effective this was. My glutes were firing in a whole new way as I climbed up our stairs. I couldn’t stop myself checking them it was (they were) so amazing! 😂 Legs grew stronger. Balances improved immensely, even if I still wobbled. 🦩I picked up good tips on running form, which have helped me on my runs… once I learned to distinguish which technique for which pace. I now use some of the exercises as warmup and am still including the drills.

[CBDB Administrator Graduate Gold in reply to GailXrunning]

Wow! Yes, learning to love your glutes … it’s a thing! Brill!!

[Beatlesforever]

Like the rest of the JD Challenge team, getting through the plan was not easy but it was definitely worth it! My balance has improved, my legs felt stronger and my hips less tight while running 😁 I've incorporated some of the drills into my warm up routine and I'm going to restart the whole plan just because I'm a bit of a masochist 😅😅

[CBDB Administrator Graduate Gold in reply to Beatlesforever]

I might just join you , not sure how consistently yet, and am fearful of committing but maybe I’ll say a tentative “here and there” for now, and we’ll see how it goes.

Fabulous!! 👏👏💪

[Hedgehogs123]

I didn't follow the plan rigidly in the planned way, I dipped in and out and am still doing so. Ooh but I remember those bum aches, blimey they hot the mark didn't they?!! 🤣What has been really useful is the mixture of emails and exercises he sends through. I definitely do more strength training now than I ever did and there was a video he sent through which I'm sure some of you will have watched , the one where he says if you're going to do any any strength exercises, 'Do these' they are the ones with one knee lift into a back leg lunge, then balance on one leg and arabesque forward so one leg is straight out behind and then the rope jumping to stabilise the ankles. And oh yes the balancing on one leg with my eyes closed, haven't knocked anything over yet!!!🤣🤣

[CBDB Administrator Graduate Gold in reply to Hedgehogs123]

Ha ha yeah, I know the one you mean, I think. Reverse lunge, one legged deadlift and dble jumps?

This one? youtu.be/wH1qSqXAm_Y(Not working as expected?)

[Hedgehogs123 in reply to CBDB]

Yep that's it!!!!

😁

[Beatlesforever in reply to Hedgehogs123]

I've given up trying to balance with my eyes closed! 🥴😂😂

[Hedgehogs123 in reply to Beatlesforever]

🤣.

[ForbiddenPlanet]

In general terms the 30 Day challenge provided me with a gateway to a more technical and analytical approach to running, which pre-JD I would characterise as seat-of-the-pants.

More concretely it has improved my balance a LOT and cardiac drift has been eliminated from my regular 7 km run, and it has provided me a single metric to focus on - cadence. Also, I now have a lot less faffage pre and post run, as better balance has speeded up my stretches, and I just do the stationary exercise from Stage 5 before setting out.

I am tinkering with my running at the mo' - 6 * 60 metre intervals provided some eye opening stats which I would not have believed possible as a novice runner just turned 65. Up to 230 spm cadence, peak speeds of 1:40 min / km (only for a few seconds), and stride length up to 4.5 metres, and covering 60m in 8 seconds.

The downside is those intervals can really punish my knees and a couple of times I've taken rest days to let knee and ITB pain fade away, so I've been dialling down the intensity with which I run them. On that note, I am using my legs differently, and some days I have diffuse soreness in my upper legs and hips; I don't mind this as I see it as a price worth paying for progress.

Overall, I have been encouraged to push the envelope, and the last couple of days have been exciting from improved fitness and technique.

First, on Thursday I ran a 1 km PB on the way home after running intervals.

Having taken "holiday spirit" on Thursday, yesterday my watch claimed I'd slept well and my battery was charged up. I didn't believe it as I felt awful, so I decided on a recovery run. I had chores to do first thing so it was warm and sunny for my run, but it was very comfy and I decided to stick in an extra 4 km (within my 10% allowable delta); maybe I could cover the first 10 km in under an hour? Well, the watch flashed up 59:09 at the 10K mark, and I finished back home after 11.4 km. I felt I needed a "quick" power nap, but that lasted three hours ... 🤣

Having a rest today, but looking forward to more JD inspired adventures!

[CBDB Administrator Graduate Gold in reply to ForbiddenPlanet]

Wow! Great improvements!

[ForbiddenPlanet in reply to CBDB]

Just happy to be enjoying running - the challenge has injected a lot more fun into it. 😀

[Woollyweaver]

Great idea CBDB TBH I've been a bit all over the place re. exercises since completing the plan, BUT...

- I have managed to incorporate some split squats into my regular strength routine. The routine itself is a bit hit and miss, but it includes: 60 second planks, lots of bridges, toe taps, squats and calf raises. These were exercises that my physio recommended for my core/hamstring/achilles (2 years ago now), and are the few that I have managed to continue with. The frequency and number of reps depends on my mood 🙄. Note to self: must do more 🧐.

- I think about my running form more and try to incorporate some of the heel flick drills into every run. I find them tiring so do 100 at a time, when I feel up to it.

- I have started using some of the exercises/stretches in my pre & post run routines.

On the plus side, my legs feel stronger (especially my glutes, which are awesome 😆), and I think that I lift my legs better when running 🤞

Definitely work in progress. I don't have the energy to join Beatlesforever on a repeat of the plan, but I will definitely check in every now and then and attempt to re-visit/incorporate more of the exercises into my (sporadic)exercise routine.

[CBDB Administrator Graduate Gold in reply to Woollyweaver]

Brilliant! And all of that work must have done it’s bit, considering your HM success!! 👏👏👏💪👍🏽