Six miles! That’s sensational, Ruthio. Exercise is definitely the best medicine to ensure a good night’s sleep.
I’m not a force to be reckoned with…but the forces sure seem to be reckoning with me of late 
:.
I am meeellllllttttttingggggg!!! Five miles, 85% humidity and ninety degrees. So much for exercise making one smarter 
.
Hi
You are an inspiration Surfermom.
So, so positive.
I am coming up to the 30th anniversary of being told I would never walk or work again.
I have done both.
I will never , ever, be able to run again , simply not possible.
I am however determined to surf again.
I was never any good at it, a complete idiot.
I am however determined to be be a complete idiot again.
One of my aims in life, people may laugh, but it is a big thing for me.
Swimfeeders, just the starting point from your injury to the point in which you were once again able to hike was more than most people can achieve in a lifetime. We should all be as resilient and determined!
I had no idea that you once surfed. That’s great! When? Where?
Everyone looks foolish learning how to surf, Swimfeeders - in fact, it’s required! One of the better aspects of the sport is that surfing makes everyone self-depricating with a side of embarrassment that comes from the inevitable loss of a swimming suit - or at least parts of it :shock: 
. There is nothing healthier for one’s ego than flailing around, falling off the board, or being tossed like a rag doll in the surf while an audience watches from the beach :roll: .
Have you considered trying stand paddle boarding at some point? It can be done standing, kneeling, or sitting, and it’s a phenomenally enjoyable fitness activity that is challenging without having to pop up on the board quickly.
Good morning fitness junkies, Foxy here…
Six miles Ruthio, that’s good going…
If I gave people advice about keeping fit and in good shape (which I don’t) I would suggest that six miles in one go would be better spread out over several days. A quick burst of exercise and then nothing for the next week is not really good practice, and in my opinion will do more for the confidence than it would for overall fitness…Not that it isn’t wonderful Ruthio…
…and I’m so impressed, but as I said earlier, I don’t give advice about keeping fit just what I would do…
I’ve found that over the years it’s not the quality of training that matters, it’s the frequency, the determination and sheer bloody mindedness to go out when you’re supposed to without exception…
So bearing that in mind, I produced an outstanding run yesterday after quite a few weeks of disappointing ones…The weather was outstanding, and apart from feeling the pace at the end It was a remarkable time…:shock:…Not a best time though!
Following my schedule I again turned out for my Friday five and died a death…
Tired legs, out of breath, and was lucky to arrive home without having to walk…
The result was a very poor time and after taking a reading on my ‘Pulse Oxy’ meter was surprised to find only 70% oxygen present (that would explain the shortness of breath) and a pulse that varied between 70 - 112 in quick succession…:shock:
I’m fine now and all stats have returned to normal, but I’ll take it easy for the rest of the day. I’ve a holiday coming up on Friday next week and this explains my reluctance to visit my GP, my travel insurance has made my eyes water, and any contact with the medical profession would probably take it off the scale.
So Foxy will be a good boy for the rest of the week and keep the distance down for Sunday, and then after the holiday I’ll re-assess my future athletic pursuits, with medical advice from my Doctor…Of course…
Bob – It’s a matter of taking the rough with the smooth with our exercise outings as you well know. Yesterday’s run being marvellous is superb and you couldn’t expect to put in the same performance today, the body needs rest after a jaunt like that. Well done
(Lovely pictures from Chatsworth House btw) 
I’ll always give advice myself if somebody needs it but I stop short of preaching. It’s best to then let them find their own way according to their capabilities.
Suzie – I’m looking forward to your surfing write-ups once more as soon as you recommence in that area of sport/fun/exercise, as well as some cycling on the horizon I see too! I believe last year was just too preoccupied for you with your daughter’s health not to mention that awful hurricane in your part of the world. Good luck with you paddling around and great advice to Swimmy by the way
Swimfeeders – Take heed bud, that lady isn’t called Surfermom for nothing. Suzie is a superhero when it comes to not only exercise but juggling her whole life around.
A busy lady who always manages to return with a smile on her face. It’s all about priorities and I guess you’re going the right way with that too mate. One step at a time, we all have our niggles, issues and life battles and it’s great that you can put those on hold occasionally to get some “me time” and make those exercise goals
Ruthio – Well done gurrrl!! Six miles out and about in this sunny weather is some going. There is actually nothing better than a good, brisk walk to end up feeling fresh and active. True, it may not be as exertive as some of the things others do but it’s a fine way to exercise and you’re getting back into the swing of it brilliantly!
Tachyon – Yes mate it’s always a bit of a PITA when they start moving things around in the gym just as you are getting used to a routine on a particular programme. Very irritating.
Keep it going though mate, I know you will. (Part two of my own little exercise routine today may interest you incidentally).
Lion Queen – You have a heck of a lot going on in your world right now so I wouldn’t worry too much about exercise that much. Get that knee better first and enjoy your time with your dad and husband. Best wishes to all three of you, better things will always be just around the corner
My write-up in a mo……
This style of training is suiting me fine, a little is enough when I have such time constraints as working nights. However, today I really pushed the boat out with another of my near-two hour sessions. A great programme in two distinct parts which saw some of my recent exercise routines combined and amalgamated into one completely perfect session which worked all of my ligaments and muscles pretty well without being overly strenuous on the weight.
Also, I’m not stressing too much anymore about not going to the gym; it isn’t the ‘be all and end all’ anymore. I know I can keep myself fit with my weekly programmes of a couple of workouts on the upper body and a big session for the legs, and together with my job at work that’s plenty enough for a 54-y.o. to be getting along with. Getting outside on sunny afternoons is by far more important. It’s going well.
Friday 24 May 2019: Upper body+ 1hr. 45mins.
(All weights in kgs)
Part One – Moderate/heavy weight:
Arm curl, both arms I:[/I]
20x25
DB press, incline bench:
10x22’s
8x26’s +4
5x30’s +2, +1
Fly delt dec:
10x80
10x95 +6
8x110 +4, +2
DB preacher curl, standing, alt.:
10x14
6x18 +2
6x20 +2, +2
E-Z preacher curl, low pull:
10x38
6x43 +2
4x48 +2, +1
Tricep extensions:
10x50
8x60 +8
6x80 +4, +4
Shoulder press:
10x50
6x60 +3
5x70 +1, +1
Part Two – Light, fixed reps:
Lat pulldown, underarm grip:
10x50 +4, +2
12x35 +5
Smith press, flat bench, close grip:
10x40 +4, +2
12x30 +5
Seated row:
10x41 +4, +2
12x35 +5
Chest press:
10x50 +4, +2
12x40 +5
Pec dec:
10x40 +4, +2
12x30 +5
Tricep extensions extra:
10x40 +4, +2
12x30 +5
E-Z preacher curl, low pull extra:
10x23 +4, +2
12x18 +5
Ab crunch:
50x30
A little extra for the legs:
Sled press:
25x150 +5, +5, +5, +5
Calf press:
20x100
12x120 +5
10x140 +2, +2
Incline leg press – 3-set pause/hold:
Feet low on plate (quads/tops) –
20x120 – pause – 15x120 – pause – 10x120 +2, +2
Feet high on plate (hams/glutes) –
20x100 – pause – 15x100 – pause – 10x100 +2, +2
With a quick few sets of real killer leg exercises, an “enjoyably” productive afternoon at the gym. After a beautifully relaxing and invigorating cool shower I went home and flopped down on the garden swing with an ice cream.:-p
Next gym session later this weekend on the legs.
Tonight I’m meeting a buddy who has an apartment at Scarborough (one of OGF’s haunts!) to talk to him about a key, time to move in/out etc in place for a nice break there in a couple of weeks’ time.
Thanks for reading as always. Enjoy the sunshine 
With all due respect Floydy, after over forty years of running I know the difference between good and bad runs, and this morning’s run was something else, not normal, and it’s not been just this morning’s run either. This year has seen a major deterioration in performance and to be quite honest it’s causing me some concern. It’s not just an age thing either, and I have a responsibility to my family not to be so cavalier with my life, so following my forthcoming holiday, together with medical advice I will be taking a radical look at my future. It was my concern as to my well being that I embarked upon the medical earlier in the year, and although I was assessed as having the fitness of a 53 year old, there were a couple of anomalies concerning my heart and red blood cell count.
I know your position mate and you can only keep yourself monitored. I wasn’t having a go at all though, merely complimenting you by pointing out that you can still put in a great performance like yesterday’s run - as you told us yourself ;-)
That was a fine writeup, Floydy, full of good advice and observations. Thanks for your encouragement but a more realistic description of me is the person trying to hop onto train that’s seeing up faster and faster 
. How’s the cardio going? Are you doing anything special fitness-wise to prepare for your holiday? (Although I’m more like a person trying to run along the side of a train, hoping to hop on, while it speeds up faster…and faster… , I appreciate your encouragement though!)
OGF, I may have to go see a doctor myself if you don’t go to your GP soon :079. That oxygen rate is concerning as is your fluctuating heart rate? How is your heart rate recovery as soon as you stop running? Do take it easy, go light if you run while you are away, and enjoy the next Fox adventure? Where are you heading, btw?
After running myself into a liquid state yesterday, I have more or less solidified and have decided to run just before sunset. Our annual track and field event that brings athletes from all parts of the country have taken over the sportsplex. Surprisingly, athletes frequently call out words of encouragement as I make my way round the 1.5 perimeter. At almost three times their age, I run at a fraction of their pace, but I am grateful for one more day that my body affords me and I don’t look too terribly bad…I think .
The surf forecast is for glossy, clear conditions tomorrow, so my daughter and I are up first thing to surf the day away in a series of sessions that run an hour or two at at a time. I am so excited, I’m about to pop!
Happy active weekend!
No special training for my holiday, Suzie. It’s just a quick week in the UK so I won’t need to be especially trim. I’m not so bad really tbh as the ‘cardio’ is done as part of my work - that keeps me fit. The running is on hold until I get my act togethwr and organise my free time better 
Yes, you both enjoy the surf and that campus run too, Suzie. Looking forward to your write-up
Sorry Floydy, I probably came over a bit ‘Stuffed Shirt’ but it’s quite infuriating and even though I consciously set off at a steady pace in order to put the enjoyment back into my running I find myself struggling over the mile or two.
Cruisin’ the Fjords Surfermom, and I promise you and Floydy that for the first time in my life I shall refrain from running for the whole seven days and see how it goes…
On the good side my stats had returned to normal after thirty minutes, but I felt wobbly for the rest of the day and done very little…
Okay, we all have our moments Bob, I have mine too as you know. Only talking sense that’s all matey 
Hope you had a relaxing evening
Managed to scoot round an eight miler this morning but took it steady and felt good all the way. After looking at an angry sky and the odd spot of rain I decided to wear my thin waterproof top, but in the warm humid conditions I’d only gone a mile and took it off and carried it the rest of the way.
The rain never really turned to anything serious until I was home and looking out the window at it…Unfortunately, Mrs Fox and friend were still out on their walk…Not happy when she finally got home…Soaked…
Floydy, your workouts never cease to amaze me. If I worked out like that - and then ran - I would still gain five pounds if I followed it with ice cream . That’s why I invariably follow my run with something rich, delicious, and exciting like - water.
OGF, the Sunday eight without too much bodily complaint must have you feeling on top of the world this afternoon! Did you suggest to Mrs. Fox that if she ran faster next time she might not get so wet? :shock: Want to keep your head, you say? :-D.
There was nothing dry about my adventure yesterday, with the gulf producing a nice little swell as forecast. It felt like Christmas as we waxed the surfboards and raced to the shoreline, hopping on our boards, and paddling with all our might past where the waves break. The winds were light at 5 mph, producing emerald green, peeling little glassy wave.
While waiting, we sat on our boards and watching the pelicans overhead, felt the odd fish brushing up against our legs as they swim by, and watched the blue horizon for a perfect set of waves.
Although popping up on the board might seem like hardest part of surfing (you can try it by stretching out flat on your stomach and then popping up into a squatting position before standing), but it’s really timing the waves and knowing when to paddle with all your might and when to pop up that took me forever to figure out. The ungainly outcome: three sessions, red eyes, sore muscles, spaghetti legs, and pure bliss .
Mrs Fox Running?..:shock:
That’s a good one Surfermom…
Mrs Foxes only motive for going out walking is to try and lose weight so she can prance about the ship her bikini…:shock:
Over the years I have had many people approach me who want to lose weight by running…At least eight miles every day for the next two or three years might just do it I tell them…I think you might agree with me Surfermon, running for weight loss is doomed to failure. You have to enjoy running to keep it up for longer than the next fashion to appear…
‘Running is not just for Christmas’…
Bob - back up to scratch with your 8-miler, see, it’s only setback that cause the off days
You’re right about the exercise mate. Dieting properly (or having a proper one) is the only surefire way to lose weight.
Suzie - Three goes in the surf is fabulous (even though I have no idea how it must feel to surf!), and as you say it’s all about the sheer feeling of the sport which must be refreshing.
Monday 27/5/19: Legs. 1hr.25mins.
I actually went to the gym yesterday but after just four feeble leg presses I went home again. A total of three minutes exercise, well sometimes your good intentions just do not materialise do they?!
Today was much better. I omitted the sled press as I did that as part of my last upper body session, which actually gave me more energy to concentrate on the rest of the workout, which I topped off with 10 minutes on the treadmill of all things!
(All weights in kgs)
Extensions:
20x40
15x60 +6
12x100 +2, +2
20x50 +3
Lying (prone) ham curl:
20x25
12x32.5
6x40 +2, +1
20x20 +6
Incline press 1:
Feet low on plate -
20x150
10x200 +3, +3
6x250 +3, +3, +3
5x300 +2, +3
3x350 +1
Incline press 2:
Feet high on plate (reverse sets)–
4x250 +2, +2
6x200 +1, +1
12x150 +2, +2
15x120
Adductor:
20x50
20x55
10x60 +3, +3
Abductor:
20x50
20x55
10x60 +3, +3
Seated ham curl:
20x40
12x50 +6
6x70 +2, +1
20x35 +6
Sled press (alternating feet positions):
20x150, 12x180
6x200 +2, +2, +2
12x140 +5
10 mins cardio treadmill walk.
I’m constantly thinking of ways to change my routine because if I don’t I do get very complacent with my training. The routine I have right now is fine but as you both remind me, I really should do some more in the way of cardio. But my work knackers me up, so it’s a conundrum as to what exactly to do?
I’m sure I’ll arrive at something that suits my commitments eventually! 
Thanks for reading, Have a lovely bank holiday
Hi
I am having a torrid time at the moment, going backwards.
I am carrying a 25 kilo bag 60 metres from front to back and having to take a rest an be on here between each one, so, so frustrating.
What’s in the bag and why are you carrying it, Swimmy?
Good exercise though, if that’s your desired method of keeping fit
Swimfeeders, if you read about, we all have our good days and bad days - even stretches of them - sometimes. You are doing superbly well in my eyes; you simply never give up 
.
Floydy, I am always impressed with your workouts 
. Thinking about your (speed, haha 
) session two days ago, I was wondering, are you giving yourself enough recovery days between leg sessions? Might have been a factor? All-in-all, it sounds like you blasting away out there. If I could give any advice at all, I never do cardio and any other type of exercise (gym, step aerobics with weights, pushups, sit-ups) at the same time of day. I’ve found that I am a lot more energized and do better with each when I put a few hours between the two. Have you thought about doing more of your cardio outdoors instead of the gym (power walking, swimming, cycling, stair climbing, etc.)? I think you might find it more interesting and inspiring - and stick with it better. Just think of the day you traversed the bridge!
OGF, I am sooooo envious of your fjord cruise and look forward to the reports :-D. There is a cruise out there that combines Iceland, and the Norwegian fjords that has had my eye for sometime… .
I have to agree with you about the running and weight loss. What I have found is that running tends to cause one to replace fat with lean muscle, and those who often start running with that in mind can find themselves frustrated when the reading on the scales either stays the same - or goes up :evil:!. What running does do is tighten up the inches, firm up the body, and help with overall wellbeing. As we have said, it is a lifestyle and an addictive one at that, one in which you reap the rewards and chuck the bathroom scales.
So with a happy day of surf behind me and another one soon forthcoming, I ran a quick five and then some yesterday with plans for a longer outing late today. It’s humid as a sauna out there, but there is enough wind that there are no excuses to be found around there.
This is our Memorial Day here, the equivalent of your Remembrance Day, so today I am in thoughtful gratitude for all of the military men who endured, suffered, and died to enable us to live free, self-determining lives and enjoy peaceful, beautiful days just like this one. How terribly fortunate we are.
Sorry I haven’t been on for the last few days. Grandkids, family, Bank Holiday, you know the routine. Anyway, I was in the gym on Saturday and did a standard workout, but some machines are missing until new types are delivered in a week or so. Everyone is looking forward to the new stuff, myself included. Oh, best news of the workout is that I did a 15 minute ride on one of the exercise bikes! The knees were great and actually loosened up during the 15 minutes. It was on a low setting of difficulty, but I’m taking it carefully.
Good luck in your exercise routines ladies and gents.
