Good on you. A hard mile takes some doing.
Sounds like a plan Spitty, why don’t we all post our present fastest mile times?
When conditions are good, of course…
I was a fine Darts Player, and often destroyed the competition, but, when the issue of a formal structure was introduced, i.e “Will you join our team”, I traditionally stepped back, a Mile in less than ten minutes will suffice, for me anyway,
Sometimes competition brings out the very best of us Spitty…
I did a load of short reps before I got to the bottom of a very steep hill. Last week I did 44 secs on the first effort but this week I managed 37 secs! Much stronger this week but might have put some weight on - not sure. Been drinking too much for sure - empty cals.
Good news with the times there, MKJ.
Don’t let a bit of extra weight bother you bud. Nothing wrong with the odd tipple!
I’ve been unusually lax with my training this week, i.e. nothing since the previous Tuesday! No excuse for it, sometimes I just enjoy a little time off - reading a book, time in the garden etc.
Definitely back to it all this weekend though with a big 3-day programme planned for today, Sat and Sun/or Mon. First post on this will be late Fri pm.
Haven’t long come in from a run with my mate - 7 miler. Fair shifting along at times. It seems I’m in better shape than I thought according to said mate. Might be able to break 20 mins for 5km soon. At one time I could have broken 16 mins but a lot of years have passed and a lot of water (alcohol I mean) has passed under the bridge (still passing come to think of it).
A cracking run in good company.
Bad boy again on the booze last night 
.
Tonight another 6 miles and running very relaxed. Must have shed quite a lot of weight by now. Trained everyday this week and still not tired or feeling worn out. Will start injecting long reps soon as I can cope with them now I think. At this rate I might well have a go at racing before the end of the year.
You do fantastically well MKJ. After a few ales I’d be long dead and a lost cause for a good run. Keep it goin’, bud:026:
Yesterday’s effort:
My return to the gym after 11 days lol was a tentative baby steps type of thing. I’ve got a feasibly workable three-day programme written out for this weekend (which for me will be three days out of the projected four I have until work rears its ugly head again), and today’s first session was pretty gruelling due to my condition being somewhat out of sorts.
So it was 12 high rep exercises, 1 set of each at a reasonable weight, followed by half an hour of cardio to finish…
Friday 26/8/16 – High reps & cardio:
-
BB press:
30x30 -
Chest press:
20x50 -
Triceps pulldown, c/g:
25x47 -
Single DB raise:
35x40 -
Triceps extensions:
25x40 -
Lat pulldown, hammer:
30x40 -
Seated row, hammer:
25x47 -
BB forearm rev. curl:
15x oly bar -
E-Z curl:
20x23 -
Leg extensions:
25x40 -
Seated ham curls:
30x35 -
Ab crunch:
50x45 -
Sled:
15m push each way.
*First time ever I’ve done the sled, probably the last. Didn’t gel with me at all. -
Treadmill:
10 mins @ 4.7km/h, 15% incline
10 mins @ 6.5km/h, fast walk -
Bike:
10 mins @ Level 4.
Last two minutes flat out on level 3.
Time: 1hr. 5mins.
Cracking workout - cardio and strength training.
Nail on head pal:cool:
I don’t do that sort of thing very often, but after a lay off it gets the old adrenaline pumping once more.
Tomorrow will be a full-on heavy session though:cry:
Anyway, the gym calls me. Time to get massive again.
Today’s upper body freak out ended up being shortened quite suddenly. It was to be the second of my bank hol weekend series of sessions, featuring this time a full upper body blast which would probably have exceeded a couple of hours. But I’ll ignore the reasons why things went horribly wrong until later on.
As far as it went then: 3 sets. Some increasing with weight, others not. As many reps as I could manage almost to failure (though I didn’t want to burn myself out too much before all of this was completed). The story so far then…
Sunday 28/8/16 – Upper body:
-
Smith @60° incline:
25x20 w/u
7x50
6x50
5x50 -
Bench:
11x60
6x70
4x80 -
Decline bench:
13x60
10x60
7x60 -
DB flat press, 15° incline:
7x26’s
7x26’s
7x26’s -
Shoulder press:
8x60
4x70
*Tried this at 80 but felt my neck twinge a little so left it alone. Shoulder work really does not agree with my psyche. -
Triceps pulldown, w/backrest, close grip:
8x45
7x45
4x50 -
Lat pulldown, underarm:
12x60
8x65
6x70 -
Single arm low row, alt.:
12x90
8x100
5x105
*With these I stopped when my right arm was just about at its limit, and made sure I matched it with the left. Not easy, but I managed it. -
Single arm DB row, kneeling, bench:
5x42 (right arm)
…….Then: Yeeeowwwwch!!! Oh Jeeezus and good Gawd almighty! My back went at the right side with one Hell of a muscle pull-out. The pain was unbearable and I simply let go of the weight to the floor and sort of rested where I was in mid-lift for a few moments. The lad next to me asked if I was alright. “Yeah, I’ll be fine mate, thanks (I of course, lied). Back’s just gone”. Hobbled back to the changing room and it took me ages to get changed and shower – where I stood there with boiling hot water just angled at my back best I could. Putting my socks back on and driving home was a feat of endurance in itself.
The exercises I had left were mostly biceps and the ab crunches, so nothing too major but it’s darned annoying isn’t it?
Time: 1hr. 10mins. (until I had to stop).
The third instalment of my 3-day event is Legs, which is planned for tomorrow but I’m gonna have to see how I am in the morning. I’ll probably hobble around and do what I can, even if it’s just something lighter than proposed. We shall see.
Anyway. I’m not giving in to this minor derailment and I’ll be doing a similar routine for the next three weekends, but also taking note of my reps and endeavouring to increase my performance and therefore, strength. The kneeling rows will never be done again and I will also be discarding the shoulder press for a while too. In their place will be the pec dec and some machine bicep curls.
Cheers for reading I’m gonna have a pork pie followed by a lie down smothered in Deep Heat. These things happen.
Ouch! … hope your back is better soon, Floydy 
Blimey. Hope you are better for a good night’s rest.
Sorry to hear of your mishap Floydy and I hope you are back on your feet tomorrow…However. After reading about your 11 day layoff this morning I almost replied with this:-
No runner would ever behave like this. I have run every other day for almost forty years. Consistency is the most important feature of any athletes armoury, it is more beneficial than any other form of training. Even if you have to do less at each session, as far as running is concerned less is more. Layoffs are almost always followed by injury. I don’t mean to sound condescending Floydy, but the human body will perform amazing things but it needs time to adjust to the tasks it is being set. To carry on where you left off after a layoff is destructive and the older you get the more prone to a breakdown you will be, not to mention the recovery time that extends with every year of your life…
I ran Ten miles this morning at a comfortable pace along quiet country roads and canal towpaths, a half marathon could be on the cards if running continues as good as this.
You can bite off more than you can chew for sure.
Endurance athlete, 45, dies while trying to swim the English Channel
Fit as a proverbial fiddle. Got in to difficulties after 16 hours! Long time to be exerting yourself.