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Exercise & Fitness Exercise & Fitness: Chat / Discussions
3161

No, I didn’t jump off the cruise ship!

You all are doing so well! Great advice, long runs, superb workouts. :smiley:

I’ve been running when I can (even the ports), walking a dozen miles or more every day, hiking the Alps …

…but it’s been sinfully offset by good champagne, decadent pastas, antipasto, gelato. Oh the shame of it!

(Ok, maybe I’m not feeling…that guilty ;-))

Will catch up on the reading, but I am still out here, having this mad love affair with Europe. It’s no wonder - Day 1 of hiking:

https://i.ibb.co/F3TytK6/Dolomites.jpg

I’ve been reduced to tears more than once by how beautiful this planet - along with its people/art/architecture are.

Glad you are all moving so well!:smiley:

3162

It’s great to hear from you Surfermom…:smiley:
Been a bit quiet without you…:frowning: Was thinking of joining a monastery…

3163

Yoohoo Surfermom! :039: Great to see you back, although I bet you wish you were still on vacation? I trust you had a fantastic time :cool:

Never feel guilty about eating too much of the ‘wrong foods’ on holiday. They are there to unwind and enjoy yourself. Caution to the wind.
As Bob says in Carol’s “Appetite Control” current thread, he doesn’t worry to much about what he eats because he can easily burn it off again. Same with you. You are always exercising (even on holiday) so you have nothing to be guilty of there.

The three of us (including Tachyon) have looked after things in here while you’ve been away but it’s great to see you back all the same :slight_smile:

3164

Glad all is well, Floydy, and when I get unpacked and back into gear, I am looking forward to talking to you about your travel plans.

I was eager to get moving this morning to fight off the jet lag, but it’s been raining buckets since sunrise. Without any other choice, I hit the dreadmill for five and the bike for fifteen. Not great, but it was something, and it kept me from a tempting nap.

Having shifted my usual running to mountain hiking over the last few weeks, I was surprised at how significantly sore I was on several days. It goes to show that mixing it up is still important - and I evidently haven’t been doing enough of it.

With the party being officially over :cry:, despite bing perfectly contented to be back home, getting myself back in the groove starts tomorrow. Now I just have to find a mountain or two in Florida, where the average elevation is about a meter :lol:.

3165

Day two, and the humidity was conservatively about 2,000%. I am fairly sure that water was condensing on my skin before I even laced my shoes.

No matter, the work had to be done and I can’t tell you how good it was to be out there by myself lost in the world and my own head for an hour and some minutes. A few odd herons were gathering along the shore in hopes of a sunset dinner and though flat as a pancake, the gulf water was lapping the shore with a rhythm that was better than whatever is in the earbuds of most runners these days. I won’t lie; as much as love being out there, today was hard, hard work and it too sheer will to get through five, but five it was. It’s awfully good to be back in my own little corner of the world.

3166

Nice to see you back in the saddle Surfermom…Or should I say ‘Running Shoes’…:smiley:

A bit of a painful outing this morning. Since the weekend I’ve had some pain and stiffness in my left heel. After running ten miles on Sunday it made walking very difficult afterwards. Monday was a rest day, and although it was still grumbling on Tuesday I set off for my usual five.
Within just one mile the ache had disappeared completely and the run went well with no apparent stiffness afterwards.

I decided a couple of weeks ago that because I had become unable to touch my toes, I embarked on a series of exercises to stretch the tendon at the back of my legs, this tendon leads down into the Achilles and terminates at the heel. Due to my enthusiasm with the exercise I believe I have damaged the anchorage where it attaches to the heel…

I ran my Thursday five this morning and once again it seemed to loosen up the further I ran. It seems that because running wasn’t the cause of the injury I might be able to get away with running steady for a while. My next run is due tomorrow so I’ll see how it progresses between now and then…
I’ve gone almost two year without injury…So…
The moral of this story is:- If it ain’t broke, don’t fix it…:frowning:

3167

A very quick write-up because I’m off to see The Human League in an hour.

It’s good to see Suzie enjoying a return to the running ‘track’ once more after her holiday. Are there any photos on the site anywhere, S? :cool:

How’s the heel, Bob. Any better today bud? Take things easy for a while there mate :cool:

When I don’t train for a week due to various other commitments I generally throw in a session of high reps to get my body back into the groove of things. Today’s effort was not easy, I was very rusty but it paves the way for a continuation of my usual three-part routine which will recommence early next week.

Looking at the last time I did this session, I’ve increased the weight and added extra reps quite a lot, so the strength and stamina is still very much present, which is always pleasing. The exercises listed below were not the order I did the workout in but it’s much easier like this for writing things up.

Saturday 24th August 2019: Full body High Reps. 1hr. 25mins.
(All weights in kgs)

UPPER BODY

Lat pulldown, underarm:
22x40 +5+2

Smith shoulder press, 60° incline:
16x25 +5+2

Smith flat bench press, close grip:
20x40 +5+2

Seated row:
25x47 +5+2

Chest press:
25x40 +5+2

Tricep push down, standing:
25x35 +5+2

Bicep stack pull, standing:
22x20 +5+2

E-Z preacher curl, seated:
25x23 +5+2

High-pull bicep cable curl, single arm, alt.:
25x17 +5+2

Pec dec:
25x45 +5+2

Tricep extensions:
25x40 +5+2

Ab crunch:
50x35 +5+2

Arm curl machine, alternate:
26x20 +5+2

Fly delt dec:
25x80 +5+2

Concentration curl, alt.:
6x12 +5+2

LEGS

Incline leg press (feet low):
50x150 +5+2

Incline leg press (feet high):
40x130 +5+2

Seated ham curl:
25x40 +5+2

Sled press:
40x150 +5+2

Calf press:
25x120 +5+2

Adductor:
25x50 +5+2

Abductor:
25x50 +5+2

Extensions:
30x40 +5+2

Lying (prone) ham curl:
20x25 +5+2

Thanks for reading and enjoy your weekends all.:cool:

3168

OGF, do you think your problem is plantar’s fasciitis? You know the test - push up hard on the highest part of your arch and then squeeze your heel in different spots. If pressing the arch makes you unable to feel the pain in your heel, that’s the culprit. One of the most telling symptoms is that you have heel pain that resolves as you run. I ran through PF for a months before getting it addressed. Orthotics, a painful (but worth it) cortisone shot, and a heel stretcher resolved the pain. Another admirable run for you, but go easy! :wink:

Nice job on the workout Floydy :023:. It sounds like you are not only doing well with the weights and reps, but coming up with some balance in your life. It sounds like you have plenty to which you can look forward these days.

I am off for another run late today having driven twelve hours for my daughter’s treatments (weaning now - only every 6 weeks) and shooting for a six miler at sunset. (stating intentions here so as to get it done). There is something to be said for running late in the day in which the temperatures cool and the sunset skies put on a spectacular show this time of year.

Another 15 hour drive halfway across the country tomorrow so I can go see my mom and take care of things there. All this sitting is getting to me (plains, trains, and automobiles) - but it’s all worth it. The next running report will be from the breadbasket of the world…

I really will get around to all the trip photos, but for now, here is one from a wide path on which I was able to manage a rare solo run. I wish I could have just kept on going…:

https://i.ibb.co/zXZ23zs/IMG-4956-Version-2.jpg

3169

My usual brisk walk for an hour and 25 minutes of yoga

3170

I’ve been finishing off my forty year speed graph (stand by to be amazed or at least Moderately aroused) over the last few days and mulling over some of my old running courses, so I strapped on the GPS instead of the stopwatch and decided to run one of those long forgotten routes…:cool:

Perhaps it was a bit ‘half baked’ considering it’s only been the last twenty four hours that I’ve been able to walk properly with my painful heel. Nevertheless I hobbled the first half mile before the pain subsided and the run became comfortable.

The route follows my usual weekly five mile run so far, over the temporary railway bridge, across the field, through the woods and along the cycle track that brings me out onto the main road. While running across the field I had to sidestep three dubious looking characters with dogs, a shovel and a sack, I offered them a cheery good morning but received some mumbled answer so I quickened my pace and put some space between us.

The mist was still lingering in the open fields and revealing the faint outline of a rising sun, in another couple of hours the temperature is forecast to rise up to 30*C so I would prefer to be sat at home eating my porridge when it does. I made good speed for about two miles alongside the main road, the road that would be almost impossible to cross during the week, but practically deserted on a Sunday.

This is where todays route deviates from my normal run. I skipped nonchalantly across the empty road and turned down a minor road and out into the countryside. A pleasant hedge lined mile long lane took me past the giant concrete structure of a water tower, hence the name of this previously well run course; The ‘Water Tower Round’ and abbreviated to ‘WTR’ for convenience.

No pain in the heel so far as I completed this three mile loop and returned to my original route.
The mist had dissipated now and I could feel the warmth of the sun on my back, just two miles of empty lane remained and I didn’t want to end up like a ‘Baked Potato’ so I dug in and pushed for home. With less than one mile to go I could feel the heat getting to me, legs were turning to rubber and sweat trickled down my face.

Suddenly plantar became the least of my worries as my temperature soared, but I had turned into my street and with just a hundred yards to go I gritted my teeth and tried not to look like a foolish 69 year old knackered jogger, the deception worked as I uttered a couple of good mornings to my neighbours and collapsed in peace in the shelter of my own drive.

3171

Finally got to the gym on Saturday for a couple of hours this week, having been unable to get there at all the rest of the week! Total lifted was 85,847kg of which 67% was leg, 14% was stomach/back and 19% was chest and arms.

The workout was rated at 94/100 and calories burnt was 1,301 which wasn’t bad considering I usually have the time to do an hour more on a Saturday. My son proposed to his girlfriend though, so I don’t mind the lost hour as we were off to celebrate. :smiley:

I’ll have to just make a brief post today, as the engagement fun continues this afternoon, but have fun everyone!!

3172

The run came out at 7.9 miles and a great deal slower than the heady days of the eighties and nineties. Surprisingly after four hours I’m still able to walk pain free Floydy (thanks for asking) so with a day to rest up I’ll see how it goes for Tuesdays five.

You might be right about the plantar Surfermom, but it’s not something I’ve suffered with before and it could just be something I’ve done differently. Perhaps the extra nettle bashing run I did last week, or the ten miles I slipped in on the same week…:frowning: Sometimes it’s so hard to contain myself…:smiley:

3173

Congratulations Tachyon and all the best for the future for your son and his girlfriend…:wink: What are you doing still here…Go off and enjoy the moment…:-D:-D:-D

3174

Here is my forty year average speed graph.
I’m sorry if the numbers are hard to see.
Down the left and right sides we have minutes and tenths per mile from 11:50 mins per mile at the bottom to 6:50 minutes per mile at the top…
The higher the bar, the faster the average speed…
Years are on the bottom edge 1980 - 2017…enjoy…:wink:

Heart attacks can be clearly seen at 2004 and 2014…:frowning:

The rise and fall of Foxy’s Running…

3175

Hey OGF, how amazing to have records that far back! Yes, the heart attacks definitely show up mate, and I have nothing but admiration for how well you are doing right now. They really sap strength and endurance as well as hurt like a SOB at the time. Intellectually I knew that would be the case when I had mine but that didn’t really prepare me for it, as I am sure you will understand from your own experiences.

I took inspiration from your graph and got one off my gym app, showing what I have done so far in the first few months of joining the gym. In January I was a wreck, hence the low weights, but each month has shown an improvement, apart from June, when that chest ailment really hit me hard. Still, plodding along has worked well for me and each month I try harder. I still can’t really believe that I’ve lifted 625 metric tons this month, which back in January i would never have believed if someone had told me! :slight_smile:

The figures are hard to read on mine too, but are as follows:-

January = 91,245kg total lifted. (Upper body 40,227kg, Trunk 51,017kg, Lower body 0kg)

August so far = 627,755kg total lifted. (Upper body 181,675kg, Trunk 96,675, Lower body 349,405kg)

3176

No graphs from me I’m afraid, I just train and that’s good enough for me, but they are interesting to see anyway :cool: Bob, you’ve been a legend in recovering from a heart attack twice and showing us (and yourself) that you won’t be beaten. Likewise with you Tachyon, injuries can be mended :038:
Suzie, take care driving. I don’t envy you having to do that but you sure are a wonderful daughter to your mum (and mother to your own daughter too, I might add) :023:

After a rather boozy but fantastic two days I returned to a very pleasant air-conditioned gym for a well needed workout. I felt stiff as a board as I began but that soon eased off once I got my session underway, though a problem occurred after a few exercises :cry: (more of that later). The heaviest work was on the legs so I got that out of the way first.

Today’s workout wasn’t part of my normal 3-plan routine, merely a workout which was devised to work the most tired muscles back to form.

Monday 26th August 2019: 1hr.15mins.
(All weights in kgs)

LEGS

Horizontal ‘sled’ press:
20x130, 15x160
10x200 – 7 sec pause +5x200 – p - 10x200 – 7 sec pause +5x200 – 10x200 – 7 sec pause +5x200 – 10x200 – 7 sec pause +5x200
8x200 – 7 sec pause +3x200
25x130 (feet low) – pause – 25x130 (feet high)
*The paused 200kg sets (without dropping the weight) were a killer, the extra reps making it even more torturous but that’s the best way to train and gain so I grinned and bared it!

UPPER BODY

Standing DB curl, alt. (diagonally across chest, swap over):
8x14 – pause - 8x14
5x16 – pause – 5x16
4x18 – pause – 4x18

DB standing preacher curl (leaning forward over bench), alternate arms:
8x18, 4x20 – 7s -3x20
3x22 – 7s – 1x22

DB seated preacher curl (low pull), alternate arms:
12x10 – 7s – 6x10 – 7s – 3x10
*A light dumbbell but you try pausing the weight then carrying on, and then again with more reps too. It’s not easy.

Single DB raise (lay on bench, hands interlocked under inner top of the weight, push up and down) (100 reps total target):
40x50, 30x50, 20x50, 5x50, 5x50 = 100 reps.
*During the 20-rep set I suddenly felt a twinge in the right side of my lower back. I had pulled the muscle slightly but this has happened before. It’s when the feet are on the floor and I’m lying down pulling the weight over my head, the back goes into spasm sometimes. I carried on and finished the exercise and the session but I knew the pain would be worse later on. I won’t be doing this exercise anymore from now on.

Fly delt dec:
15x95, 12x110, 8x125 – 7s – 5x125
15x65 – 7s - 8x65
*Reaching almost 120kg (and then some) on the heaviest set was pretty satisfying. I seemed to get a new lease of life on this apparatus on the earlier low row.

Tricep extensions:
15x50 – p – 8x50, 12x65 – p - 6x65, 10x75 – p – 5x75
50x35 high reps

DB concentration curl, alt:
8x14, 6x16, 5x18
8x12 – 7s – 2x12 – 7s – 2x12 – 7s – 2x12

Writing this now my back is in a great deal of pain. Instead of a planned siesta outside I’m not going to bed with the fan full on. Hopefully I’ll be okay for work tonight as I can’t afford to take any time off. Furthermore, this has probably really buggered up my gym plans for the rest of the week too :frowning:

Thanks for reading :cool:

3177

An amazing graph Tachyon and your progression this year has been phenomenal as can clearly be seen, especially the leg work…Well done mate…

That injury is a bummer Floydy, I know how frustrating it can be, I hope it’s not too painful and soon clears up. Ibuprofen sometimes keeps me mobile…

3178

I’m in a bit of pain at work atm Bob but I’ll get through it. It’s a matter of having to.

3179

Now I’m in agony! Work is relentless and I now have a pain in my groin too, a kind of stabbing, dull pain that is worrysome. I think I just need a long sleep, if that’s going to be possible in this heat! :o

3180

Well it’s as I expected. I not only have strained by back but I have aggravated an old hernia injury which hasn’t troubled me for some 15 years. Work was again very painful to get through.
I really must have a serious rethink about my gym training and come up with a less strenuous routine. maybe I’ll quit altogether, who knows? :frowning: