Thank you for the welcome gentleman.
The jogging is ‘new’ to me. I only just started a couple of weeks ago so I have a lot to learn. My brother says it takes about a year to get used to jogging.
I’ll probably be asking lots of questions but am very excited to find so many active people . It’s very inspiring !!!
You sound like a good friend Lion Queen, and with your help I’m sure your friend will find the reassurance to continue with her swimming. Keeping fit doing a sport you love is, in my opinion, the best medicine…It’s seen me through two Heart Attacks…Doctors said I might not have survived had I not spent a life of running.
Exactly!..And that’s a very good point you make…When you increase your strength it will be lost quickly if not maintained whereas stamina decreases less quickly. Strength( resistance) training must be maintained and increased to improve times …at least that’s how I understand it!
However Strength training for swimming should only be done a max of 3 x per week whereas swimming for aerobic benefit can be done daily…even twice daily!!
Moscow, that was exactly the kind of information that I was hoping someone with more involvement would give Rhian.
It’s most interesting to me that as we get older, it becomes ever more important to incorporate strength training into our fitness progams. I’ve most definitely noticed in the last few years how quickly muscle gains are lost, and while I sometimes blame an aging heart to a decrease in my running and surfing performance, it’s probably strength training that I need. Where do I sign up for more hours in the day?
Bratti, welcome! Having just popped over to read your profile, you and I are living somewhat parallel lives with aging parents, beloved dogs, and a determination to stay fit. I think you will find good company here on the forum. Well done on getting into running and jogging; slow and steady wins the race! No pressure here, at this point in our lives, as Old Grey Fox said, we are more about satisfaction than optimal performance theses days.
Lion Queen, you sound like a good and supportive friend. One of the advantages of having a workout friend, is that you encourage each other and keep each other accountable. When working out, swimming, running, etc. is causing you anxiety rather than relieving it, something is amiss, so I hope your friend finds som answers and her health improves. You admire her…but I admire you for being there for her. It sounds like you have a phenomenal relationship.
OGF, your GPS results made me laugh. One of my favorite records are the maps that show me running ovals in the middle of the Caribbean. Isn’t the technology remarkable!
Ok, my muscles are degenerating, I am off to do some promised yoga.
Dunno about you Surfermom, but I can’t keep up with this thread at the moment. I’m thinking Bob has asked for reinforcements while he’s away on his boat 
All great stuff though.
I know! I’m thrilled we’ve got so many on board (pun intended). It’s blown up just since lunchtime here, and I’m thrilled. The more the merrier.
Bob will have volumes to catch up on when he gets back…and work to do. Working on his tan, ogling women in bikinis, and sipping on pina coladas does not count as exercise in my book 
.
…And Mrs. Fox making sure he keeps the cabin neat and tidy 
Hi Surfermom,
It’s so nice to know others are doing the same thing. Caring for aging parents is HARD!!! It wasn’t long ago that my dad played tennis three times a week but he got knee surgery and now can barely walk. Luckily they are getting some government assistance that we hooked them up with. It was a struggle but they are finally budging some.
A mutual love of dogs is adorable and we have another thing in common too. YOGA!
Since I started doing yoga daily every morning, I LOVE it.
Today was cloudy and while it was only -1, it felt much cooler. The sun sure makes a difference but I took a few pictures anyway. My cute little girls. 
What pretty wintry, scene, Bratti. Your dogs must love the wide spaces.
Speaking of parental care, I was unable to run today - rare for me. My dad had two stents implanted today - after nearly a year of frustration becoming winded and tired when doing the thousand and three activities that he enjoys. It went very well and hopefully, he’ll be back to his normal activity in short order. Tonight he was up roaming around the hospital, so something is working :-D.
It’s incredible what cardiovascular surgeons are doing now to extend people’s quality of life.
Temperatures are cooling down with a front that just passed but at 16C, I have nothing to complain about. I have a date with my running shoes tomorrow at two when temps are at their warmest.
The yoga is coming along well, though and I don’t think I realized how much of my flexibility of my younger years was slipping away. Without the running and step aerobics today, there is some stretching and a yoga pose or two late …
Never mind the thud you hear in the middle of the night. It’s just me falling out of Nataranjasa pose…
Best wishes to your dad, Surfermom. I’m sure the stents will help him with his breathing and make him better so he can carry on with his very active lifestyle.
Quick write-up, and it’s my mid-week session. Suffering a little with a migraine today which is probably caused by the bright lights at work but we can’t complain otherwise we get a ‘black mark’ against our name, such is the nature of the heirachy at my place of work.
As per last time, it was just a different selection of various exercises to keep my muscles and limbs supple and invigorated. Not to say that it wasn’t pretty strenuous because it was, but time is short and work rears its ugly head again tonight so I don’t want to be clapped out facing the mundane tedium of my job. How I wish these next two years would hurry up when I can get back to a normal way of life as I am reaching the point where I am more than fed up, I’m virtually depressed. But that’s a thread I may talk about thing in at a later date. The only reason I haven’t yet is because of the frivolous nature the general threads descend to and that would drag me down so a very low point indeed.
However, on with my write-up…
Wednesday, 7 Mar 18:
PUSH
Pec dec, 30kg:
30/25/22
Triceps pulldown, 41kg:
35/25/20
DB press, 20kg:
20/15/12
*I’m tempted to increase the weight on these dumbbells to 22kg, but I ‘m happy with the rep count, so I’ll leave it for a few more sessions.
PULL
E-Z bar preacher curl, 85° low pull, close grip, 28kg:
25/15/15
*This saw me increase the weight on the bar to 28kg from last week’s 23. This is the same weight I would normally be starting with if I was doing strength exercises with around 8-10 reps, so to curl 25 reps in a row was very pleasing indeed, plus the other two sets afterwards. The biceps are in terrific shape right now because of this new high rep training.
E-Z bar preacher curl, 45° standard pad, wide grip, 23kg:
20/15/15
*I do this ‘normally-positioned’ lift straight after the vertical pulls as using a wider grip on the bar works the inner ‘belly’ of the biceps which sometimes are left out when I’m focussing on the top peak of the muscle. Best to have an all-round shape to them I think. Again, up 5kg from last time.
Lat pulldown, underarm close grip, 40kg:
25/20/15
*Added a further 5kg to the stack this time around and managed the weight very well considering the increase.
LEGS
Sled press, 150kg:
35/25/25
*Just the one leg exercise today as they were still a tad tired from Monday’s pressing session. Bit of an effort on this to be honest, but I got through it.
45 minutes.
All well and good. Next session will be the weekend intense workout, probably on Friday, pending other tasks and chores!
Take care
Thank you for your well-wishes, Floydy. I just got off the phone with him and he’s feeling well enought even though he had miserable night in the hospital - you know - bad bed, interruptions, machines, etc.
Well now, wasn’t that was a well-rounded workout, Floydy! It sounds like you are making small enough increases that they aren’t affecting you negatively. IT must be satifsfying to be seeing the results of the higher reps on your biceps. That feeling of accomplishment when you walk out the door of the gym is always a good one.
I do empathize with the migraines. Do you get nausea, auras, etc.? Do you take an over-the-counter medication for them? That combination of analgesics (asprin and acetopminophin) with a fairly high dose of caffeine seems to do the trick for me when I occasionally get one. Not fun.
I’m sorry that your work situation isn’t the best right now. I know you had a bump with a colleague recently, which I am sure didn’t help things, and this night work is hard on your quality of life.
We have touched on this before, but are you really getting enough sleep? Even if you feel rested even a lack of sleep over time can chip away at your happiness and make you feel down. Might this be triggering some of your frustration?
You have already chipped away at one month, perhaps two, since you first mentioned the challenges with working at night…and every shift brings you a little closer. You’ll get there. Make sure you are scheudling things on the horizon to look forward to - like a concert, a day trip, or a fun day out. It will all work out. Hang in there.
Mother Nature has dropped the temperature ten degrees F, with a sturdy north wind, but with the sun out there were no excuses to be unhappy about digging out the winter gear and getting on with it.
When the wind howls, I know a place behind a long-ago, once submersed east-west wrinkle in a seabed that is now thickly forested with loblolly and white pines, making it perfect place to catch the sun with most of the chilly wind blocked. Tights, tank, and jacket…and off I went.
I have been slowly gaining weight after purposefully dropping several pounds for last month’s run, and those needed pounds were definitely felt today. The first half mile is always the hardest while my heart makes the adjustments to permit less of a struggle, but that effort seemed to be intensified with my extra pounds. It took a full mile before the huffing and puffing settled into a breathing rhythm that matched my foot pace. Six miles and I was back with a good cup of tea and a table of work stretched in front of me.
Tonight the plan is to do step aerobics while I watching the Swedish, “A Man Called Ove” (very good, if you haven’t seen it) following it up with a round of yoga. While the gurus would have a fit at the very notion of it, I have found that doing something else while doing yoga gives me the patience to stick with it. Those three pound weights are every my defense against what I have learned, thanks to Ruthio, is affectionately called “bingo wings,” which is currently my nemesis.
We will see who wins, bingo wings. We will see……
In the meantime, bon voyage to OGF who is soon off on his cruise and will hopefully be walking his way back into piriformis strength on sunny Caribbean islands with an umbrella drink in hand for good measure. 
That’s a tremendous post, Surfermom. There’s so much I’d like to discuss there
Would you mind if I reply to you during the day tomorrow afternoon (Thurs) when I can give you the time it deserves? I may PM you with some things too.
Thanks again
Anytime, Floydy.
I pop in and out of the forum as work and responsibilities allow.
Cheers your way!
Hi again, Surfermom.
I’ve decided to split your post into two quotes. The rest I’ll probably answer via a PM when I’m at home later and after I’ve had a good sleep.
Yeah, I’m happy with my training routine. I’m sticking with these semi-high reps and light-ish weights for now, they are working a treat and suit my time schedule too, so all’s good. Plus, it’s nice to be able to still see some visible differences at the age of 53. An ego boost!
Don’t worry about putting weight on. I understand you maybe wanted to be as fit as a fiddle for your race but when you rest, the weight, however small will go back on. I’m sure you have nothing to worry about though.
And bingo wings?! Tricep pulldowns or using the cable machine as an alternative will keep the back of those arms firm and tones. Trust me 
Finally, Bob - Have an absolutely fantastic time on your cruise. Take things easy, rest that injury and get some gentle swimming in but don’t do too much bud. I’m sure you’ll come back feeling invigorated and ready for those running shoes again, albeit in small stages. All the best to you and your wife for the vacation 
Thanks Floydy and all my friends in the fitness section. I hope not to be completely forum free for the next fortnight but at the risk of Mrs Fox saying “You think more of your friends on the forum than you do of your family!” I will just maintain ‘Bob’s Bits’ with the odd report…and before you say it, my reports are always odd…
And rather than spend most of my holiday in some dark and dingy cabin tapping away on my keyboard, I’ll try to go topside and enjoy the views…
‘I don’t like cricket…Oh no’…
Two things…firstly, Foxy t I thoroughly approve of your resolution to do a digital detox while youre away on holiday.
It drives me up the wall if members of my family have their noses in their phones when were away…I never take my pad with me and dont have internet access on my phone!
Have a great time!!
Secondly, I went on the group walk today but didnt go the full 3 miles, think I did about 2 before heading back.
These Winter viruses take it out of you 
Hi
I am still confined indoors, no driving.
A walk outside is infinitely better than an exercise bike indoors.
Hi Surfermom,
I’m glad to know you’re dad doing ok. It can be quite the scare. My dad had a stroke in December and my father in law a few weeks ago. My father in law lost his licence but according to my father it was only suggested that he refrain from driving. Doctors don’t usually suggest these serious types of decisions.
No at 16C you can’t really complain. 
We are still in the below zero Celsius temperatures. Sure we got that warm front which was delightful BUT it sure made my walking trails really slippery and considering I am already recovering from a fat lip from a skating fall, I was extra careful. :-p
I’ve included pics of my walk.
I ran 4 kilometres on Tuesday and walked my usual 5 kilometres. I’ve only been jogging twice a week. Would I be better off breaking up my run to make it three times a week with a shorter distance? While I can jog 7.5 kilometres, my housework is lacking. Lol. In other words, it’s draining my energy whereas I’m not affected much by the 4 kilometre run. Perhaps I answered my own question.
Oddly enough with the yoga is that I can do yoga better than ever now. Somehow I’ve become much more flexible. Ridiculously so. Maybe it’s because I’m shrinking.
Anyway take care Surfermom.
Have a good one
And good day to the rest of you!
Nice job on the running and walking, Bratti, and what beautiful scenery. It looks like it might melt up there, after all! I am sorry about your dad and FIL. It’s a tough road for everyone, I’m sure.
You are most definitely right,I am spoiled about the temperatures. It is a somewhat old joke here that I whine when it comes to cold temperatures despite the surfing, running, and outdoor activities I do. Living in Chicago forever ruined me for the cold.
Yes, it is concerning about my dad and partially because his age doesn’t compute in my head, even last summer he was up on the roof of the house doing something. He’s got that old fighter pilot, man’s man sort of constitution so the idea of him becoming weak and vulnerable due to age is hard for me to accept - and nearly impossible for him.
Haha, yes, you answered your own questions! You should be developing a schedule that leaves you feeling energized and still allows you at least a full day of recovery. I know exactly what you are talking about in regards to heavy exercise wiping you out. It’s apparently a common attribute as we grow older, which is one of the reasons some studies are coming back and recommending that we back off a bit from our high performance levels (distance, weight, amount of total time spent) in our thirties and forties.
So, since I was a big baby today and seeing that the temps are climbing a bit higher today, I once again pulled everything out of the closet to make a short-ish five mile run today. While I had planned on a mere four, I am testing a new running watch that finally came in the mail today. My old watch died several months back and buying things for me is always low on the priority list…
Anyway, this watch (a Garmin on clearance - I love a bargain) has all the bells and whistles, including the popular step and calorie counts (which I probably won’t use), but what it has that I will employ like a religion is a simple screen that shows distance and pace.
I actually don’t like to think about distance much because it makes it feel like a chore, but I think my pace has been sliding lately so watching it again is probably not a bad idea. As OldGreyFox will attest, seeing your results uploaded on a computer screen later offers another perspective, like pace during the run and elevation changes - but it’s just plain satisfying to see your workout on a map.
I believe Floydy has a big workout tomorrow, and I wonder how everyone’s swimming is coming along with the snow melt making it easier to get out and about. Good workouts, everyone!
Ruthio, I had to laugh at your comments about family and screens. The last time I was on vacation (holiday) with my extended family, the teenagers were all spending the entire time taking selfies - and sending them to each other - staring at the screens and barely talking to each other - all the while this vast natural beauty was surrounding them. I wonder how they even form memories, LOL.
Good for you on the walk, even if you don’t go far, as we have talked about - it makes for good social exercise!
Swimfeeders, are you walking, getting about? How are you feeling strength wise? Your attitude always shows your fortitude. I have every confidence that you will continue to make progress.