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901

Floydy, the holidays are are the enemy of the athlete’s schedule, and with your busy life, I hope you can just sit back and enjoy the lovely women in your life! Some time away from the gym may well give your knees a chance for a little recovery - which certainly can’t hurt! I am always astounded at how well you step back into the gym, and I am sure it will be the same once your schedule normalizes again. While it will be interesting to read your workout reports over the holidays, take some solace in the fact that several of us are barely getting out the front door too ;-), though OGF at least made a noble attempt.

Is there any worse weather than freezing rain for man or beast? I don’t think so. OGF got farther than I would have (but he is probably more dedicated to his sport than anyone here). Years ago, I was out running on a subzero day, when out of nowhere, the skies let loose on the frozen ground. In no time the roads were as slick as skating rinks, but I was still six miles from home. Soaked to the bone, and sliding here and there, I opted for the grass on the shoulder. In all my concentration to survive, I didn’t notice that the blades of grass had iced over like razor blades, and when I reached down in the foyer to remove my shoes, I noticed that my ankles were cut to ribbons.

Then there was the time, I ran out the garage door in a freezing rainstorm1, lost my footing and landed flat on my back (there was a neighbor out - isn’t there always when these things happen :roll:), resulting in my bruising one shoulder blade and ( warning: too much information ahead…) my bottom horrendously. I have often asserted that one of the three greatest inventions is clothing, and for the sake of the viewing public after that fall, this was certainly the case:-(.

So, OGF, it seems you were out there long enough to earn your hot and hearty porridge, and to earn today’s medal for “Best Effort”. :smiley:

902

Thanks for the medal Surfermom, and the porridge went down a treat but the failed attempt at running didn’t…:frowning: So after delivering Mrs Fox to a restaurant for a girlie meal with her friend I rushed home and quickly changed into my running kit and put right the wrongs of the day with a six mile run.

The sun came out and dried the roads, which were now clear of ice, and thoroughly enjoyed the traffic free roads - Everyone had gone to work or school - but it wasn’t all good news. About half way round my lower back muscles tightened and made it very difficult to maintain some kind of a pace and I was lucky to make it home without having to walk.

The time wasn’t too bad, so I might have been a bit hard on myself, and spending all morning at the top of a ladder putting up Christmas lights might just have contributed.
A couple of days rest and an eight mile run on Sunday will surely find out what the problem is…Or if there still is a problem…here’s hoping…:cool:

If I’d have been your neighbour and witnessed your brush with gravity on the drive, I would most certainly have rushed to your assistance Surfermom.
Running in sub zero conditions or foul weather certainly tests your resolve as a runner, but by God! It’s so nice to get home…And don’t you feel better for it?..:smiley:

903

With the temperature hovering just above freezing, and glistening white frost reflecting diamonds off the footpaths and roads I decided an unscheduled three mile run would be appropriate to start the day. So before the sun had risen above the horizon of a clear blue sky I struck out in the cold morning air. Traction was good on the crunchy frozen surface and I made short work of the route that had taken me along the banks of a partly frozen canal, hurling ‘Good Mornings’ to several runners coming in the opposite direction. A tough bunch us runners…:cool:

904

I am stalling. It is near freezing right now, but there is this amber, brillant orb rising in the east that promises another ten degrees F by noon, which leaves me patiently waiting over a cup of chai.

OGF has mentioned stocking up on shoes once the perfect pair is found, and I am now on my last pair of a closed out model. I truly believe that more than performance, the right pair of shoes can prevent injuries of wear and repetition. As such, I don’t skimp. Fortunately, as my shoes went on clearance, I was able to purchase several pairs an an extraordinary price, but looking at the soles this morning, a dose of reality is setting in that I have to start the search over again.

In the last ten years, I have noticed a tremendous evolution in shoe design. Runners and technology have yielded everything from barefoot running in toe shoes to reducing the overall drop rate, from heel to toe, and better materials. For whatever reason, I prefer a high drop with motion control that help keep my feet landing in perfect form on the pavement.

The downside of recent shoe design, outside of the crazy fads, is that they are reducing the size of the toe box, which is the front of the shoe from where the ball of one’s foot lies, forward. Most people tend to wear their shoes too small and tight, which can result in calluses, bunions, and toenail bruising and loss. Wear shoes too loose, and the runner can develop plantars fascitis from the repeated pulling on the achilles heel. Further, worn or poorly fitted shoes can cause all sorts of back and posture problems. Shoes are like the tires of the feet - except they matter more.

So, after soaking up the sun in my all black gear today (albedo effect and all) for a lofty goal of seven miles, I am out with all of the holiday shoppers in search of my podiatric holy grail. Wish me luck and bargains, and best of luck to those of you braving December weather!

905

Good luck with the shoe hunt Surfermom, I’m down to the last pair in my stash.

A better run this morning although slower. Plenty of frost and slippy surfaces but Wow! what a sunrise…

906

Surfermom, you need some shoes like Bob has. All that runn9ing in the snow and ice, they must be pretty decent quality:cool:

I saw the doc on Saturday about my knees, the right one’s abominable pain has now ‘spread’ around the back of the knee as well and I’m even getting nasty twinges and niggles in my calf and upper leg as well. God knows what it is. The doctor didn’t seem to have much of an idea but he has asked for an x-ray, so we’ll see what that comes up with…if I can still walk at all by then! At work I’ve been really suffering with it, especially walking up the stairs.

But I’m back on my old exercise website because I think being part of the Training Journal scene again might give me some motivation to get back into it. Therefore, I’ll be starting again at the gym tomorrow or Tuesday, pending which day I am to pick the granddaughter up from school, and I’ll be doing mostly high rep upper body work, which can’t hurt can it? I’ll then gradually throw in some kind of leg work just to get some strength back in my joints. Hell, I’m feeling weak and feeble right now!:cry:

Have a good day folks :slight_smile:

907

It would be great to be eighteen again, but not in a training sense. This is like starting all over again; basic sets, light weights, over and done. But what I did do today, more than the actual training, was get myself back with some kind of focus once more, regain some positivity back to my training structure which has been all but lost over the past couple of months or so. And the only reason I’m doing a journal again is because I feel I need to write this down somewhere and that keeps me motivated. Otherwise I tend to skip on stuff.

It’s just that sticking point, that stumbling block which tells me that I must go heavy for old time’s sake. No – it doesn’t work that way anymore. Until I find out exactly what’s up with my knees, I dare not take any chances, so I began with this minimal effort…

Monday 18/12/17

PUSH
DB press:
12x20
12x20
15x20

Shoulder press:
12x40
12x40
10x40

Chest press:
15x40
15x40
18x40

Pec dec:
15x40
15x40
22x40

Tricep extensions:
18x35
18x35
20x35

Tricep pulldowns:
15x41
15x41
15x41

Single DB raise, flat bench:
15x40
15x40
20x40

LEGS
Incline press:
25x150

Horizontal Sled press:
25x140

Calf press:
20x120

Ham curls, seated:
25x40

Good girls:
25x45

Bad girls:
25x45

Ab crunch:
25x45
25x45
25x45

Time: 1 hour.

Happy with that, a very basic effort but better than nothing. The upper body stuff was easy peasy and I will go much heavier after this initial couple of weeks’ comeback, but I managed the leg work pretty confidently. The only slight twinges I was getting was on the calf presses where the knee caps came into place more. The other work, such as pressing went swimmingly – but I’m not pushing it too gung ho at the moment.

Looking at this routine again, I’m thinking of doing the same thing with my ‘pull’ session on Wednesday – that is three sets of moderately simple biceps/back/lats followed by a this same legs session. After that I’ll going changing things around to do full body each time doing one set for each exercise until I know I’m safe going further. I’ve still got this ‘going for the max’ thing in my head all the time but….One day at a time.

Other stuff
I’m picking the granddaughter up from school tomorrow so no training possible. Then from Wednesday it should be a free run all through Christmas and into the new year, where I’ll have a proper routine in place to start afresh.

Thanks for reading :slight_smile:

908

Good to see you back training again Floydy, I found out a few years ago that if I was going to continue with my running then I would have to expect less or keep breaking down with injury.

Writing on this thread or in Bob’s Bits has certainly helped me to keep interested in my sport Floydy. It’s even better if other runners or health enthusiasts join in. Surfermom has certainly revived my interest in reporting my progress.

909

Wise words Bob, Thanks.

I must say I’ve been relatively lucky (what a dubious word that can be) in that I haven’t suffered too much with injuries relating to my training. The odd shoulder and lower back niggles but that’s about it. It’s a shock to the system and it takes some time (a) to adjust to a workable new routine and (b) getting my head around it all and telling myself “Loz, ease up. You can’t do what you used to”. But today showed me that it can be changed around a little without sacrificing too much in the way of one’s personal fitness and mindset.

You and Surfermom, along with some of the lads on the Muscletalk forum have been great with your support and the only way to go is to persevere, train hard but cautiously and regain some lost fitness.

Thanks both, much appreciated :slight_smile:

910

Aaah, just as Floydy is ready to push down on the accelerator, I have been missing most of my outdoor time to do a painting for my dad and accomplish all things Christmas in advance of yet another 15 hour drive to Kansas.

Floydy, it is heartening, and always interesting, to read about your workouts. You have me cheering you one the sidelines as you get back to a program that works for you. What you call light would be impressive to most anyone, and I know you are fighting a spirited battle between mind and body right now. I will be interested in the results of your x-ray and hope you behave yourself in the meantime so as not to aggravate a possible injury. Do you think it could be your meniscus?

Now as for the shoes, OGF, it has been a fail so far. Having just looked at the bottom of my critical sporting equipment (shoes), I see that I still have probably another 200 miles or so in them. that should buy me a little more time, but not much as I am kicking around the idea of competing in a 10K this winter. If so, I want shoes that are a non-issue. Anyway, the hunt, like the running, continues…

It has been slippery running weather with a stationary front settling in leaving us in alternating bouts of rain and fog. As the autumn leaves are just now falling, they line the roads with a lethally slick surface, making concentration the name of the game. The good news is that it clears the roadways and trails for all but the most devoted runners, so I have had miles of peaceful running all to myself. Tomorrow will be my last warm run before trading in the light gear for the previously described Arctic attire that will leave me with no excuses to run in the frosty midwestern air.

My running pace is down some not just from weather but because, I suspect from…hang on to your hats… a gain of three pounds. While that does not sound like a lot, on my shorter frame, it’s substantial, so I am having to spread the discipline I devote to my feet to the hand-to-mouth department. Time for a certain person to show some restraint with the holiday confections. Bah humbug.

The forecast for tomorrow is 24.4 C and sunlight seemingly all of ten minutes, so I will be out there early. I will be the one with the old shoes and the sopping wet hair…

http://www.pic4ever.com/images/bliss.gif

911

Blimey Surfermom, 24.4 degrees C…? I’d be running in my Budgie Smugglers in those temperatures…:shock:

Although the thermometer was showing 2 C this morning the ground temperature must have been a lot colder than that because the roads were so slippy and shining with ice. Footpaths were the best place to run, at least the ice had not been compacted and I managed to find some traction. Once out in the country there were no footpaths and in places I resembled a scene from Bambi with arms flailing and legs slipping in all directions.

Despite the odd audition for the Bambi Sequel I did have a pretty good run with no problems with my lower back - I have introduced some situps to my daily exercise routine in an attempt to strengthen core muscles - so although the time was embarrassing, when you factor in the time I spent running on the spot I suppose I shouldn’t moan…

I know what you mean about the weight Surfermom, being an engineer I have long since realised that moving a load requires more energy as the weight is increased, even by small increments. I had a practical example when I became a postman. Half marathon times were on a downhill spiral that I attributed to the advancing years. Within six months of running round neighbourhoods with sacks of miscellaneous mail items, I soon lost half a stone and ten minutes off my half marathon times…Who says you can’t reverse ageing?

912

Bob, you’re a credit to this forum with your exercise stamina. Sit-ups, half marathons and running on ice, it’s very commendable bud. Keep at it :slight_smile:

Ditto Surfermom. Your weather is enviously warmer than our gloomy climes, but nothing seems to stop you catching the waves or tramping those dusty backroads. Good on you too! :slight_smile:

It’s early days back on the training front for me, but I believe my new programme will see me embracing those weights again and regaining some decent fitness once more. True, it’s touch and go with the leg work pending the knee situ, but there’s no reason why I can’t push my upper body again - carefully and progressively though.

Today I’ll be carrying on with a ‘pull’ workout as mentioned in my last review. Back, biceps, lats etc with three sets of basic weight, followed by a revised leg effort. I’ve amended the weight a little from Monday’s session as it all went very well. In fact I feel much more refreshed since my return.

Back this afternoon with the write-up.
Regards☺

913

The second part of my new routine features the ‘pull’ exercises, which in my case now consist mostly on retaining my arm strength along with putting the back muscles into play too of course. As with Monday’s ‘push’ session, it’s two sets of average reps followed by a third near-failure set. To follow are the leg exercises which will always be of a moderate weight with a slight increase.

A dilemma I faced was whether to leave the weight the same and increase the reps, or vice-versa – lower reps but add more weight each time. With the leg sessions it will be mainly higher reps I’ll be going for, unless those reps get silly big, in which case I’ll add a little weight instead. I’ll also be cutting the upper body work down to two sets instead of three from next time and make them both ‘failure sets’ instead of ‘going through the motions’ with three almost identical sets. This will see me get some size back on my upper body, increasing the strength as I go along. Although strength isn’t my parameter anymore, I do need to maintain a sustainable amount of muscle, so everything in sensible moderation. Here’s today’s workout:

Wednesday 20/12/17

PULL

Lat pulldown, hammer bar:
20x35
20x35
25x35

Lat pulldown, underarm close grip:
15x40
15x40
20x40

Bicep machine curls, alternate:
15x25
15x25
18x25

Seated DB hammer curl, alt:
6x14
6x14
8x14

E-Z bar preacher curl:
15x23
15x23
16x23

Barbell forearm reverse curl:
12x10
12x10
15x10

LEGS (previous session in brackets)

Incline press:
40x150 (up 15 reps from last time)

Horizontal Sled press:
30x140 (+5)

Calf press:
25x120 (+5)

Ham curls, seated:
30x40 (+5)

Good girls:
30x50 (+5, +5kg)

Bad girls:
30x50 (+5, +5kg)

Ab crunch:
25x45

Time: 45 mins.

Ni issues with the knees. On the contrary I think this routine is actually helping to strengthen the muscle around them as yesterday I was almost pain-free for the first time in ages.

All the upper body work was really easy today and I’m looking forward to adding weight next time going to failure on most sets. As long as I can restore my physique to a standard which satisfies me without going over the top and injuring myself further, I’ll be happy with that.

Other stuff
Not sure about tomorrow, pending Christmas plans etc, but if not it will be Friday for the first of my revised sessions which will see heavier work on the chest, shoulders and triceps.

Right, time to9 look in at my ‘Do You Exercise’ thread. See what’s been happening…

Thanks for reading :slight_smile:

914

Nice workout Floydy, it made me sweat just reading it, and thanks for the compliment.
Glad to hear your knee is feeling better, sometimes joints need gentle stretching to assist in their recovery.

With most of my targets being met for this year it’s time to take my foot off the gas and just look for enjoyment now on my remaining runs. I was surprised to see the sub zero temperatures abate today with the mercury reaching a heady 12 degrees C but an incredible 99% humidity. Providing this warm spell continues it looks like it might be a decent run in the morning, albeit later on when it finally gets light on the shortest day…

915

Thanks Bob.
The knee is touch and go, to be honest. Last night it was aching like mad again. Plenty of stretches before and after exercise seem to help, so I must remember to keep those in my sessions.
I’ve been looking at my programme and revising it daily ready for the next gym outing. A little more weight will be added to the legs and I’ll be increasing the upper body work to return to where I left off before the knee problems. Although they have nothing to do with upper body work - time for me to just ‘man up’ I think!:cool:

How did today’s run go? :slight_smile:

*See that we’ve had no takers from my ‘Do You Exercise’ thread in here yet. Shame on them!:mrgreen:

916

Hi Floydy, looks like it’s just you and me again tonight. The ladies are coming up to their busiest time of year so I guess Surfermom will have plenty to do, I’m sure she’ll catch up when she can…Meanwhile…

It was just past seven thirty as I stepped out into the mild morning air, such a surprise and I could have done with wearing less cold weather clothing. A drop of rain about half way round but it didn’t turn to anything serious. A bit of a struggle on the last mile, and passing the school didn’t help with a long line of vehicles parked all the way down a narrow footpath. It was a case of dice with death by stepping on to the busy road or staying on the footpath with car doors suddenly flung open without due respect of passing pedestrians or runners…Arrived home intact and it was a decent run…

917

Oh the school run sect are like people possessed aren’t they? I’m part of that scene now though I’m afraid; I do my chore twice a week at 3.15pm to pick up my granddaughter and the main problem is trying to park. I completely understand your hassle at trying to negotiate those verge-residing cars. That would annoy the hell out of me too! Pleased you had a good run though bud :slight_smile:

I keep getting visions of a Santa-clad Surfermom with a big sack on her back riding those Florida waves. What an image that would be…I shouldn’t be giving here ideas!:lol:

918

I beat the school run this morning Floydy with a fast unscheduled three miler. I ran so fast there were times when my legs couldn’t keep up and I nearly stumbled. I must point out that the word ‘fast’ is relative…What I term as ‘Fast’ these days, other runners would consider quite pedestrian.

I don’t know about putting ideas in Surfermom’s head Floydy, it’s a picture I would like to see myself…:shock:…

919

I have been busy indeed, but never to busy to check in and squeeze in a run here and there! Between ideas of OGF running in budgie smugglers (I had to Google that, by the way), and Floydy intent on me becoming a female surfing Santa, this thread is providing nothing if not a solid source of entertaining fitness ideas…:shock:.

I know you must be thrilled to have the time to get back into a steady routine, Floydy, when you are not otherwise competing with the the school moms for prime parking spaces. It’s a disappointment to hear that your knee pain returned after some exercise suggested you might be getting some relief, but I think you are on the right track to build up your knee muscles. Two studies I read lately support the fact that knee muscle development can prevent overall knee wear and tear and reduce the incidence of arthritis particularly in runners. Whether your knee issues are due to wear or injury, strength around those critical joints sounds like a reasonable plan if you go easy. I just hope you can get on with a diagnosis and treatment before it’s time to start a new year.

OGF, that was some pace you maintained today, and having read it before I set out on my own run, I treated it like a challenge - so thank you! I ran four miles at a hearty pace and felt quite accomplished afterwards. With temperatures nose-diving, I will probably make a rare appearance at the gym tomorrow which will allow for a good cardio and weight outing. I plan to go all out and run eight miles knowing that Christmas Eve and Christmas demands will have me in the kitchen instead of in my running shoes.

Is there anything sporting wise you wish Santa would leave under the tree?

920

I’m glad that my report of a faster pace encouraged you to ‘Put Some In’ on your training run Surfermom. However, today was a different story. Nothing wrong with the run, or the conditions (A heady 10 degrees C) and dry roads throughout, even the lower back muscles seem to be benefiting from the twice daily sit-ups, but I can’t explain why it was my second slowest eight mile run of 2017…:102:

Something sporting under the tree for Christmas Surfermom???

Liz McColgan…:lol::lol::lol: