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1481

Hello Mups, and good morning…:039:

It will be twelve weeks tomorrow since that unfortunate morning, and it’s been the worst injury I’ve had in my forty years of running. Not the most painful, or even the most life threatening, but just so chronic and restrictive. I’m never free of the persistent ache, and determined to do the best I can to carry on despite the fact that next morning when I rise it will be the same old twinge that occurs every time I try to bend.

We ought to start a Piriformis sufferers club Mups, where we can all sit (or kneel) around and drink tea and discuss the best way to relieve the pains…:cool:
Up to now, the only way to get any relief is to do nothing, not even stand for long periods of time, but with a fierce Mrs Fox chomping at my heals wanting her new kitchen completed, it looks like I’ll have to resort to ‘Kick Ass Kevin’ to try and sort out me back…I’ll keep you posted on progress…:wink:

1482

I am in awe of your poetic prowess Surfermom, and look forward to the next few verses, I might even suggest a few myself after visiting ‘Kevin the Terrible’…:smiley:

Ever since running got serious all those years ago and I decided to run every other day (or as near as dammit with an odd numbered week! who thought that one up then?) And as sure as night follows day, nothing has ever got in the way of running - except injury and natural disaster - Nowadays, family and friends all know not to plan anything on a Sunday, Tuesday and Thursday, or if they do, I’ll be along later after a run, shower and breakfast…:cool:

I can see where you are coming from with the relaxing technique Surfermom, but I believe that the Piriformis Muscle is an involuntary one, along with several others in the lower back. This has always been the problem with people and bad backs…Muscles tensing and knotting up, not to mention Scar Tissue (so I won’t) usually following injury or trauma. So Kevin might just be my saviour…:smiley:

Lifting and moving aside Surfermom, inactivity has bestowed a rather large hump at the front, much poked fun at by Spouse and daughter, they giggle and make fun of me, but I will have the last laugh once I am back on the road again stomping out the miles…:wink:

1483

Absolutely Floydy, if there is one thing I have learned over my years of running it’s not to sit and wonder, but go out and keep mobile in whatever way you can. I was once off work with a bad cold, Tuesday (a run day) came round and I reluctantly left my sick bed, pulled on my running kit, and jogged off into the morning. Had my boss seen me out running I am sure I would have been handed my P45.

I actually broke my personal course record that morning, and it changed my whole perspective on life and exercise. The human body is a marvellous thing, and providing you allow it the time to adjust, it will do virtually anything…:cool:

Although it is being tested recently…:confused:

1484

A late check in tonight. No, I have not been robbing banks, hanging around in nightclubs or spending the day on Facebook (dead account :-D). I decided to start a painting and had it all but completed until I decided to move the easel and smeared it. I would have liked to use a bad word or two, but with an adult child in the house, I have to behave myself. Hopefully it is a quick fix tomorrow because…the surf is up! Yes!

Oh, OGF, you should see the snickering and teasing I get when I get frustrated with my weight. While my children like it very much that I am healthy, they would much prefer that I take on a matronly figure and have as much as said so…I think we can all guess why :roll:. Anyway, he has also said that I only have “ten good years left,” in which he has to worry. :twisted:

Anyone want a twenty-year-old to adopt?

So, with the clock ticking down, I ignored both of them and put in another 5.5. I would and should have run longer, but playing errand scavenger hunt that had me driving all over the county, the more tedious aspects of life got in the way.

Why is it that many of our aches and pains abate when we are working out? Is it that we are ignoring the pain, loosening up, or is it a primitive function of the brain that senses we are fleeing and shuts down the signals?

I don’t know, but it sure felt good to be breathing the salt air, feeling the sun on my shoulders and having my feet do exactly as instructed, which is bad news for my son :lol:.

Glad all is well with your sister Floydy, and that both the coffee and the conversation flowed. :smiley:

1485

It could be the ‘Endorphins’ Surfermom, anyway whatever they are they must have abandoned me on this mornings five miler. It was like running the last five miles of my worst marathon. Only the bright sunshine warm on my body and the peacefulness of the country coaxed me to carry on and stick it out until the end.
I collapsed against the wall and felt like a sixty seven year old who had two Heart Attacks after my run…Wait a minute…:017:

I’m just finishing my breakfast thinking…‘Kevin’s going to have his work cut out this morning’…;-)…Catch you later…:cool:

1486

It’s confirmed!..Piriformis Muscle…
Kevin’s just stuck a few pins in me bum, buried his fingers up to his knuckles, into my buttocks and collected thirty quid out of my wallet while he was down there…But do you know what? It sure feels a lot better…:026:

1487

Yay! You did it, OGF! :026::023::mini:

It sounds like the session is already worth it! I expect it will take a while and may be temporary but at least you have an option for treatment when it’s so bad that even you aren’t lacing up.

But you mentioned “pins”…acupuncture or a shot? Do you feel like he was able to get the muscle to release? It’s a deep little muscle, so I know treatment isn’t easy. I am thrilled that you feel better and hope it lasts. Keep us posted.

I have no idea why I am busier this time of year than in the winter when nothing is going on, but I have more irons in the fire than a blacksmith on Monday so running will have to wait until late.

The installation of a new crown is first, though we definitely aren’t talking royalty here. It’s a heck of a lot more than thirty quid, and afterwards my backside won’t feel nearly as good :roll::cry::lol:

1488

Hi gang, sorry for my absence.:018: Work, getting up to date with the albums, home stuff to attend to and also back at the gym today - which went fantastically well. tell you soon about that…

Bob, I knew it was the correct decision to make. I’ve had physio many times before when I was bodybuilding as it was so easy to overdo things then to keep up with the training and I was frequently damaging ligaments. Mainly in my lower back but also in the shoulders. Touch wood though, my legs were always sound - it’s only recently that the knees have given way. Old age!

But yes, you made that step bud, and these physios know their stuff. You may not be cured forever, but they can pinpoint an exact location so well and I’m sure your pilformis muscle will behave itself for the time being at least. Good on yer mate :023:

Surfermom, still packing in them 5.5 milers I see. Keep it going :cool:

Me, I’ve been back at it…
This is almost a re-rum of last Saturday’s write-up, for what’s it‘s worth anyway. A double session. It’s a little complicated: Wednesday’s second reps session was today after tomorrow’s heavy strength session. It’s the only way it would fit in. To further complicate matters, I’ll probably add an extra session tomorrow just for the arms which now need to get stronger for any further strength training.

It was different when I was on bodybuilding forums, there were like-minded sado-masochists who would trade techniques and offer advice and comments. Here I’m all alone in my, er, hobby. But not to worry, we all do different forms of exercise and I’ll plough on with another write-up. I’ll put the whole thing in one list as it’s easier that way, but you’ll get the idea and be able to differentiate between the heavier workout and the ‘reps’ session:

Thursday, 3 May 18: Upper body: Strength/reps training (“2-in1”):

DB press:
8x26, 8x26, 5x28, 5x28
*I’ll hit the 30kg dumbbells next time, hopefully as early as tomorrow.

Smith flat bench press:
5x60, 5x65, 5x70, 3x75

Lat pulldown, hammer bar:
12x50, 8x60, 5x70, 5x80

Barbell standing bicep curls:
8x35, 8x35, 8x35, 5x40
*Heaviest I’ve gone on that last set, standing.

E-Z preacher curls, close grip:
12x33, 8x43, 5x48, 5x53, 2x58
25x23 high reps
*I can’t believe how the strength is rocketing up in the biceps right now. Starting at the 33kg weight was pifflingly easy today. Very strange how things can turn around. The guns are looking crazy right now!

Single DB press (i.e. lying on bench, one heavy dumbbell with two hands, pushing upwards):
34x50, 23x50, 18x50

Tricep extensions:
12x50, 12x60, 8x70

Bicep machine curls:
12x40, 8x45, 5x50

Tricep pumps:
70x15

Bicep pumps:
50x10
*Love those two final exercises of the first half. Stack machine, straight bar, pulling up or pushing down as fast as possible for a maximum amount of reps. Really gets the blood pumping through those arms!

Chest press:
25x40, 25x40, 15x40

Pec dec:
20x35, 20x35, 15x45

Fly dec:
25x65, 25x65, 20x72.5

E-Z preacher curl, wide grip:
20x23, 20x23, 15x28

Tricep pumps:
50x20

Bicep pumps:
40x15
*Both the above done for the second time today but with increased weight and reduced reps.

Sled press:
100x100
*Quick tone-up for the quads, calves and butt!

Ab crunch:
50x35

1hr. 50 mins.

There we go, the second week of my new routine.
I’m actually feeling very fit and strong right now. My holiday is in a month’s time and I think be looking quite okay, long as I keep the belly down!
I’m more energetic at work too, my knees holding out as well with the pace of things. More training tomorrow.

Thanks for reading. :slight_smile:

1489

Good to see you back Floydy, and with another eye watering session. You’re right about the physio, the body can only do so much healing by itself and sometimes needs a helping hand from a professional and Kevin seem to know his stuff…

It was acupuncture Surfermom, just two needles in the buttock…Ouch…
Actually it was pain free, I never felt a thing. Although he put his finger straight on to my painful Piriformis and said he could feel the tightness immediately, I certainly could feel the pressure (and that really was Ouch!) but in a strange kind of masochistic way it felt good…:-p

For the next couple of hours it felt brilliant, but as evening descended it started to stiffen up. He said it would take a few days to settle down and that is the reason why I booked a session with him on a Thursday. I can have a couple of days off running until Sunday then take it for a spin over my six miler. He believes it will take at least one more session, so I’ll be back next week for round two…:cool:

I’ve just installed one of those wildlife cameras to monitor the drive, mainly to keep an eye on Maddie the cat and her friends. I’ve been extremely pleased with the quality and I’ve already captured some unlikely visitors, here’s a candid shot of a knackered runner returning from a tough five…:shock:

http://www.over50sforum.com/picture.php?albumid=1297&pictureid=11841

1490

Woo-Hoo, nice legs. :smiley:

Foxy, glad to hear your man was able to help, even if it only gave you a short respite. At least he confirmed it was the muscle, and nothing more serious.

Hopefully after another session or two, you will be over the worst.

Did he say what causes it in the first place, then perhaps we will know what to avoid?
If he didn’t say, do you think you could ask him please foxy?

1491

Mups, when I first had piriformis injury, I was told that the secondary cause is overuse (jobs that require a great deal of lifting, walking and repeated exercise from motions) and sometime a simple muscular injury from a misstep, etc.

The primary cause though, it biomechanics and injury. More women get it than men because of our wider hips affecting where the piriformis and muscles lie in our bodies, and anatomy. Some people have the sciatic nerve touching and even running right through the piriformis muscle. Having piriformis syndrome is the result of multiple inflammations without letting the muscle heal, causing it to harden, scar or stretch across the sciatic nerve.

Hope that helps!

1492

Wildlife alert! Wildlife alert! :cool:

OGF, “wildlife” is a term used by the younger set as a term to describe attractive members of the opposite sex. So for whom are you keeping an eye out? :lol: Maybe I need one of these cameras should something interesting wander into my property :mrgreen:

Just like the sun coming up, it’s reassuring to see you re-establishing your running routine, though I wish your piriformis relief had lasted a little longer. Hopefully Kevin is correct an you will ease into some healing. Are those Adidas shoes? Interesting what you can learn about someone in a photo…the cat door, St. George’s Cross flying high…:-D.

Floydy, while you are correct that I don’t fully understand all the nuances of your lifting routine, I do see the macro changes in your high rep program and the order and time in which you have built your program. As long as you are feeling fit and strong, as you described, stay with it!

It is still morning here and the surf is up, so I am abandoning all responsibilities to surf with my daughter late this morning and early afternoon. Hopefully I can squeeze a run in before the sun sets because I really want to get back into the pattern of Sunday being my recovery day.

And on the subject of recovery days, there is some suggestion that as we grow older, we may need to go from one to two days back to back to give our bodies a full opportunity to recover and build muscles. Could you have that level or self-discipline not to exercise for two days in a row? I am not sure that I could for very long…

1493


Surfermom, thank you very much for explaining.
Just one thing if I may - that last bit about not letting the muscle heal - so is it best to rest it until it heals, or keep gently using it please?

1494

You’re doing great with this, Bob. I told you a physio was the best method and you’ve gone for it. Well done bud, keep on running as Steve Winwood advised in the 1960’s…
And I tell you what mate, if I look like you do in that photo when I’m in my late 60’s, I’ll be very happy indeed. You have no wrinkles and look as fit as anything! :cool:

Thanks Suzie.
I list my routine in the vague hope that there may be someone else who has lifted weights in a serious way to myself pop in here someday. Does everybody chuck it before 50 I wonder?
It’s actually looking that way as I left a number of bodybuilding forums over the past couple of years and now I don’t belong to any at all due to nobody being in my age bracket. What are they like? Lightweights all!!
This is the only forum I post on full stop now, so I’ll keep it going for my own motivation and diary purposes, if nothing else I guess!:102:

As mentioned on Thursday (I think it was), I was about to travel to the gym again yesterday to do a light ‘top-up’ session on the arms.
I postponed this for two reasons:
(a) I had to stay indoors and wait until a joiner rectified our blowing and flapping drive fence. That has now been replaced by a brand new one set in concrete (like I should have done last year!) and is an excellent piece of craftsmanship.:cool:
(b) Following my intense double session the previous day my chest (‘pecs’, if you prefer) ached like crazy. I put that down to the new ‘tricep pump’ exercises I’m doing which do involve the lower chest more than regular extensions which I’m used to. However I was right as rain (or sunshine?) again this morning and I hit the gym at the unearthly time of 8am! Pecs fully recovered and with a nice new rippled area forming to boot.:047:

Where was I? Oh yes, an arms-only session. 50 minutes of high rep intensive muscle bursting energy for the guns and girders…

Saturday, 5 May 18: Arms – intensive reps:
(All weights in kgs)

Machine arm curls:
10x25 both arms
5x25 each arm
10x25 both arms
5x25 each arm
*Nice to alternate this for a change. No rest between sets – kept the arms pumping all the way for a great warm-up exercise.

Lat pulldown, underarm grip:
25x40

Standing DB hammer curl, alt:
8x16, 8x16

Standing bicep curls, across chest, alt:
6x16, 6x16

Seated concentration curl, alt:
6x18, 6x18

Standing preacher curl (over top of bench), alt:
6x20, 6x20
*Haven’t done these in a long time. I used to lift 16kg dumbbells but they were far too light today and increased them to 20’s instead. Must be getting somewhere!:wink:

Barbell curl, standing:
15x25, 15x25

E-Z preacher curl, close grip:
25x23, 25x23
E-Z preacher curl, wide grip:
15x23, 15x23
*This caused my biceps to end of screaming for mercy, but I continued against the wishes of my tortured arms. All worth it for the end result.:shock:

Barbell forearm reverse curls:
12x15, 12x15

Tricep pumps:
50x20
*A different stance from Thursday’s killer effort as I leaned in towards the machine more causing less stress on the pecs.

Bicep pumps:
25x15

Tricep extensions:
40x30

Ab crunch:
50x35

Machine curls (again, to finish):
50x20

50 mins.

There’s no need to use heavy weights when you’re going flat out with very little rest. This really tested my strength and endurance, keeps me fit and very pumped up and is a great alternative to cardio.

Hell, I wish there was somebody else into bodybuilding on here!:009:

This afternoon I’m meeting a friend (Daffy) for a few beers in the old town of Hull. My four hours of freedom per week :-p
Thanks for reading, have a lovely weekend all :cool2:

1495

Good morning! I am sitting here with my surfboard waxed and ready to paddle out, but a certain someone is sleeping in so it must wait. Far be it from me to wake up a teen or young adult from the pleasure of sleeping in…

Floydy, I do greatly appreciate and recognize each of the elements in your workout. In fact, when I am in the gym every once and a while, I incorporate some of your free weight exercises - though rarely the machines. I am a big fan of the Smith machine, for example, because it forces me into proper form. Others I do free weights here at home, though much, much lighter and without the same discipline. In other words, don’t stop posting! It’s interesting to follow what you do!

A last minute surprise for my dad has me scurrying about to make the 1K drive to my parents’ home tomorrow, so I will be absent for a while, but not before one more 5-6 mile foray into the wild and wooly world of running on a few moderately busy streets.

As this is Saturday, I hope everyone finds more fun that fitness today or…fitness that is fun!:lol:

1496

Floydy, I’m knackered just reading that lot lol. Wow, I’m in awe of your determination to keep fit.

My fitness routine for today consisted of spring cleaning my house!

1497

Mups, while rest is always recommended, it would be presumptuous of me to make any true recommendation. I am just passing along what my doctor advised sometime back. It’s a devil of a muscle though. I hope you find some relief.

Lion Queen, that all day movement can be wearing, but doesn’t it feel wonderful to have it done! How are you doing otherwise in your fitness these days?

While surfing isn’t the exercise that running is, my daughter and I paddled out in near perfect emerald waves to surf dozens between us and watch the dolphins fishing and playing near us. There is no feeling like it - watching for the perfect set, paddling like mad to catch lip of the wave just before it breaks, dropping in, and then turning back to ride along the smooth face. It’s and exhilirating feeling every time.

After a quick three mile run afterwards, I spent the rest of the day tossing things in suitcases, watering flowers, and otherwise battening down the hatches. I do love the journey and the company of my daughter along with one of the dogs, but I could use a masseuse and a physical therapist by the time we arrive :lol:

Happy Sunday run day…or fun day…or…

:smiley:

1498

Thanks, Lion Queen. I’ll keep fit this manic way as long as I’m able. Training with weights is enjoyable too and the end results are worth doing it for. Feeling good is the main thing :slight_smile:

Spring cleaning? That’s probably more energetic than my workouts. I’ll ask my wife about that.
On second thoughts, perhaps not as she would probably say "Well why don’t you find out?! :shock:

Suzie, have a safe journey and an enjoyable stay with your parents. :slight_smile:
Nice to know also that you are interested in my posts, they do take some time to write out. I’ll keep them going, and of course I’ll keep on posting in here. :slight_smile:

Have a lovely day all.
I’m painting my fence and maybe get to do my legs workout later, depending on time and if I get sunburnt! :confused: :004:

1499

Hi Surfermom, I’m not really very fit really but I do love to swim and I’m just about to go on a long walk with my friend and my adorable little pooch. I have lost a large amount of weight and can now move/walk/exercise without pain which I love, the more weight I lose the fitter I’m becoming. I don’t run because I have arthritis in my knee and I don’t want to put too much strain on it and make it worse but it is getting better since losing weight so who knows, this time next year I might be running marathons lol. Would love to try surfing, it sounds fun but I can just imagine me falling off the whole time, I’m a clumsy oaf :mrgreen: Happy Runday Sunday!

1500

Well I finished the fence painting and I did get sunburnt.:004: I think I’ll be waking in the morning pretty sore…never got to the gym.:frowning: