Night time running eh, Suzie? That’s determination for you.
Do you have one of those strap-on hat torches to help you see where you’re going? 
I still remain gym-free at present. The weekend has been busy for me and all I want to do is relax today. I have a rather different routine lined up for tomorrow. More of that when I do my write-up.
Good morning! It’s a good thing I can post without a camera, or you all would send me packing…
It is peak summer here, with temperatures soaring by noon. That means that for those of us in our heat attack years, there is only a small window for running - either first thing in the morning or at sunset. After getting caught out too late, I’ve been getting up early, but distractions didn’t have my feet in the sand until nine this morning.
With little blue clouds starting their vertical formation along the horizon, I set out, hoping that one of them might grow quickly enough to offer a little shade. No such luck. Even so, the sea breezes were providing a little relief and the wave period coming ashore aligned well enough with my tempo that I got over the heaviness of those first few minutes in no time. Black skimmers were already at work diving for bait fish, while lazy gulls napped in small flocks near the dune line. Through the state beach I traveled, feeling a small sense of of joy when I spied four posts tided together with pink tape, designating that not one, but three sea turtles had found their way ashore and nested. The end of the month through September means there will be many little hatchlings navigating their way to the gulf. With thoughts of them, my mind turned away from the hard work of trudging through what felt more like quicksand than it’s drier cousin.
At the turnaround point is a small grouping of condominiums that were teeming with life just a few weeks ago, now stand like ghostly soldiers keeping watch over the gulf. During this quiet time the crabs can rebuild their tunnels, and the wild grasses can once again anchor the sand to the island. It’s recovery time for the wildlife and the locals alike.
Finally, drenched and moving forward with nothing but pure will, the welcome sight of my roof appeared a quarter mile away, I put my head down and pushed along looking at the tiny coquina and cockle shells, amazed by all that life. Drawing a last breath and summoning the last of my flagging strength, I looked down at my watch. 5.34 - a strange little distance, but good enough for a late summer day.
Alright, y’all. I am still here plugging away, though I had to take an unexpected day off. It seems that running along a shoreline with a 35 degree angle, favoring one foot on the outbound leg, and the opposite on the back leg, left me for the first time in my life, stiff as a board with back pain this morning.
Ridiculous. I have taken ibuprofen to loosen it up since the closet thing I have to a back rub around here are a bunch of lazy four-legged canines. Humpf.
Oh well, tomorrow is another day…but I didn’t waaaaant to take a recovery daaaaaay 
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Hope you all are getting out there better than I am!
Suzie - if you obtain an injury, you must rest it. You know that. I know it’s annoying when you want to exercise, but one day of recuperation will do you the world of good.
Hope the back pain has eased today 
Eight days since I last ventured into the House of Iron due to the after effects of a weekend over stuffed with indulgence and I paid the price. I felt totally out of condition. But with a rather different type of training for me being put on hold for a week I was itching to give it a try.
Adapting the idea from Ox (a strongman lifter on the bodybuilding site I belong to), I selected six of my usual exercises but stuck rigidly to a light/medium/heavy set structure with reps to suit each exercise. In other words, more sets than usual but with fewer reps and increasing weight. 8 sets per exercise. Enough waffling, you’ll get the idea….
Wednesday 29/8/18: Full body ‘strength’ session.
(All weights in kgs)
DB bench press:
Light, 2 sets: 10x22’s
Med, 3 sets: 5x28’s
High, 4 sets: 3x36’s
Shoulder press:
Light, 2 sets: 10x40
Med, 3 sets: 5x60
High, 4 sets: 3x80
Leg incline press:
Light, 2 sets: 20x150
Med, 3 sets: 15x200
High, 4 sets: 10x250
Seated ham curls:
Light, 2 sets: 10x40
Med, 3 sets: 5x60
High, 4 sets: 3x70
E-Z preacher curl, low pull, c/g:
Light, 2 sets: 10x28
Med, 3 sets: 5x38
High, 4 sets: 3x48
Tricep extensions:
Light, 2 sets: 15x40
Med, 3 sets: 8x60
High, 4 sets: 5x80
1hr. 20mins.
This was very tough work after not training for over a week but the weights I had set myself I made sure I completed. Some exercises were easy-ish, others heavy. I will insert some of this type of exercise into my regular programme, but not as a full session anymore.
To be honest though, this kind of training is not my cup of tea really; I’m no powerlifter, even with weights relatively meagre compared to most guys in here but at my age I do have my fitness and that’s my prerogative – to be going for strength all the time at my time of life is unrealistic and pointless. But enough strength to maintain my physical appearance and health is certainly welcome.
Thanks for reading.
I have to shudder sometimes Surfermom when I hear about your beach running experiences. Running over five miles on soft (I know you run mainly on the wet firm stuff) uneven sand can present you with the occasional problem. My first thought would be; Have you sustained the injury to your back previously without knowing it?..Before any symptoms have come to light? You are more likely to produce an injury from overstretching or gym work…And running along the beach was the final straw?
I’m not trying to teach Grandma to ‘Suck Eggs’ but it’s just a thought…
Since returning from Guernsey I have limped and shuffled round a couple of six milers, it’s been a bit of a struggle but I still keep treading the tarmac…
That is the funniest thing I have read in ages. I laughed so hard that my daughter asked me what was up.
Both you and Floydy offer good suggestions here. I watched a good portion of a movie last night with my back arched over a big rubber exercise ball to stretch out my back (you all must think I am half baked imagining that scene). The one thing I know from reading/listening to people over the years is that while you can push through some injuries, thou shalt not mess with knee or back injuries.
Guess I will paint 
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Hi there - I try to be of the mindset to do some form of movement daily for 15-30 minutes.
So I do a power walk, if you will, which also includes a short run up an incline to get the heart rate going, and then I do some free weight bicep curls reps, lat pulldowns with bands, squats - try to do 2-4 sets of 15 of each. And a plank or two. Then every other day do a short boxing video.
I do all of this at home because now that I am older a gym membership is no longer comfortable w/mostly young people though I did do Body Pump for awhile.
All of this helps me maintain, and I am a big believer in natural products and eating healthy though I will enjoy more rich meals from time to time a s a treat. And I enjoy red wine!
Hi Amy 
Great to see another newbie in our midst taking part in this exercise thread of ours.
Nice to hear also that you’re keeping yourself fit doing a variety of exercises too.
You know, the gym is for all people to enjoy and you mustn’t feel intimidated by young people in there. Everybody does their own thing and we all have our programmes, routines and goals to aim for.
Good to hear from you, keep up the good work 
Nice to see a new face in the exercise section, and missing those who haven’t posted for a while. (you know who you are!) I suppose it’s just the ebb and flow of forum life…
Just a word to the ailing Surfermom; It has been my experience that ‘Backs do not like inactivity!’
Interpret that as you will…
And I would have given a months pension to see you spread eagle on that medicine ball…:-D:-D:-D
After battling against gravity (and succeeding) on the vicious climbs in Guernsey, I seem to have hit a low spot upon my return home. Buttock pain is once again making its presence felt with a couple of ‘Lackluster’ runs on Sunday and Tuesday. Add to this some shin pain and the need to select a piece of strong rope and sturdy beam…
But before you all write to try and convince me not end it all…You were, weren’t you?..:shock: I’m probably being a little over dramatic…
So this morning I woke to a clear blue sky and temperatures around the 10*C mark.
Not running is ‘Not an Option’ so I scuttled off along deserted streets and into the woods expecting a disaster of a run…I was pleasantly surprised when the shin pain did not appear, and although the buttock pain called to say hello on the last mile, it was tolerable…:surprised:…The time was pathetic, and I’ve agreed to go to the cinema with Mrs Fox to see ‘Mama Mia’…
…But Hey!!! The day can only get better……Can’t it?
A returning welcome for Bob. Good to see you back mate and I know you had a great holiday and wedding break. Your fitness levels will have taken a slight knock bud, but just make sure you ease yourself back into it, rather than get frustrated and do yourself another injury. It all makes perfect sense matey
An unplanned workout today saw me battling fatigue somewhat, so I managed what I could and cut it short. All adds up though.
Thursday 30/8/18
(All weights in kgs)
Smith shoulder press:
8x40, 8x40, 8x45, 5x50
Smith flat bench press:
12x50, 12x50, 6x70
Chest press:
10x80, 10x80, 10x80
*With these, I adjusted the position of the seat – low, medium, high. This ensured all areas of the chest were worked.
Fly delt dec:
12x95, 12x95, 12x95
*Reallu performing well with this piece of kit, my delts powering up over the past few weeks. As with the chest press, the seat was moved to affect the full deltoid and inner shoulder areas.
Sled leg press:
25x150, 20x180, 20x200
*An interim quads workout to keep me going until Sunday’s full legs session.
40 mins.
A very short but quite effective workout. Tomorrow I plan use my big Friday session to really attack the arms in a full-on intensive workout isolating the biceps and triceps, basically just to see how much strength and size I can still build and keep hold of as a rapidly ageing ex-bodybuilder.
Why? Because it’s what I do in this game, innit lol?
Adwip, I enjoy the rest of the crew on this thread to welcome you. That is a nice regimen you have going there, and if it works for you, you will find plenty of encouragement around here. 
Floydy, you have done two workouts since I last commented and I notice that you really piled on the iron the other day. 
Could that be the cause of your fatigue? I am finding that planning a light day between really long ones is paying off…
that is when I am not upside-down-across-an-exercise-ball…day two.
Yes indeed, OGF, as frightening as that image might be to the gentle forum folk, it did do the trick well enough that I did a light day without any twinges whatsoever. A sad two miles, though. Didn’t want to risk it.
For those who might be interested, I did not make Boston Marathon qualifying time today. I somehow suspect that Bob didn’t quite either…
Thanks for the welcome back Floydy and I’ll do my best not to overdo it…Although these days it’s hard to break into a sweat…
And does anybody want a spare application form for the ‘Boston Marathon?’ Perhaps next year…
It turned out to be quite a painful day after yesterday’s five mile run. Sitting was very uncomfortable, and sitting through three hours of ‘Mama Mia’ had me shuffling in my seat, first on the left buttock, and then on to the right buttock…
But at the risk of sounding like a wuss, I did enjoy the film, and Abba music never seems to age…More than can be said about me…:-(:-(
So it was against my better judgement that I turned out for my Friday five this morning…
With so little movement in my right hip I barely cleared the floor, and on occasions I was sliding along the floor instead of running. With the risk of falling over I made a concerted effort to lift my leg higher, and after a mile or two it became easier. It was either that, or the fact that I was no running on smooth tarmac with no boulders to avoid…
By mile three, I was running smoothly with just a twinge of pain now and again, but just enough to stop my mind from wondering (as John Lennon poetically puts it) and as the miles stacked up, the stiffness diminished, and it ended up being a decent run… A day of rest tomorrow, and back in the saddle on Sunday…Whoopeee! Can’t wait…
All exercise used energy, Suzie which is why we get tired and so we then need to rest. I think I should have had yesterday as a rest day to be honest though to let my body recover properly.
My fatigue is mainly caused by my working hours though. Nights really takes it out on you.
Bob - well done with today’s run, under the circumstances. I too love Abba but watching those films would indeed have me shuffling off further than in my seat. 
I know what you mean Floydy.
After deciding that I’d had enough of pummelling my chest and legs this week, I thought a quick ‘build-up’ effort on the arms was in order, just to keep my form up to scratch. I didn’t envisage doing dead on 90 minutes at them resulting in some pretty effective results at the end of it all.
I ended up doing fourteen exercises and tried to mix things up so that biceps and triceps had at least some rest in between the thrashing.
Friday 31/8/18: Just arms
(All weights in kgs)
Tricep extensions (version 1):
25x30, 20x35 (triceps warm-ups)
Machine arm curls, both arms:
20x25, 20x30 (biceps warm-ups)
Lat pulldown, underarm, c/g:
15x40, 15x50, 15x60
*After each set I held the weight down for 5 seconds taking the strain.
DB concentration curl, alt.:
6x14, 6x14, 6x14
*No rest between sets; quick crossover.
Barbell curl, seated (with backrest):
8x30, 8x30, 8x30
*Held bar at shoulder for a few seconds before lowering on each set.
Single-arm low row, alt.:
8x80, 8x80, 8x80
*No rest between sets.
Tricep extensions (version 2):
10x40, 10x40, 10x40, 10x40, 10x40
*Without dropping the weight at all throughout the five sets but pushing down before recommencing each set, this was excrutiatingly painful; the lactic acid filling the back of my arms as if they were on fire.:shock:
E-Z preacher curl, c/g:
10x38, 10x38, 10x38
15x23, 15x23 high reps
*My favourite exercise of everything I do at the gym, I don’t know why. I think I just have god movement in my arms and the biceps have always been one of my best muscle groups for development. Nothing too strenuous today though, curtailing the weight at only 38kgs despite the temptation to go much heavier – still too many exercises left to carry out.
Tricep pulldowns:
10x30, 10x30, 10x30
*No rest between sets.
Single DB press (flat bench, hands interlocked under top inner end of DB, pushing up) “The Floydy Press”!:
30x50, 25x50, 20x50, 15x50, 10x50
*100 reps in total. Nice and steady pressing. A great exercise that works the chest, shoulders and delts as well as hardening the top of the outer tricep muscles very well.
Barbell forearm reverse curl:
10x15, 10x15, 10x15
Bicep cable curls, low pull, alt.:
10x12, 10x12, 10x12
*Never been too keen on cables of any shape or form. The grips just don’t seem to fit right and my elbows get in the way. No sweat, plenty of other work to be getting on with instead.
Tricep extensions (version 3):
33x40, 20x50, 15x60, 11x70
25x25 high reps
*Each set increasing in weight and performing as many reps until absolute failure.
Rope pull-ups:
20x10, 15x15, 10x20
*Not used the rope for a while. Pretty effective for the inner biceps especially.
Tricep pushdowns, v-bar:
50x15 high reps
Bicep stack curls:
32x10 high reps (to failure)
1hr. 30mins.
At the end of all of this my arms were not only looking fit to burst and massively pumped up, but heavy as hell too. Showering was not an easy task.
Rand Mrs. Floydysaurus and suggested a bite to eat. I satisfied my ravaging hunger by ordering a whopping 16oz rump steak with all the trimmings and a quadruple of real ales.:-p
Thanks for reading.
It was never going to be a six mile run this morning as I turned out into a mild Autumn morning. I woke up about half an hour before I meant to, but realised that if I didn’t climb out of bed it would be gone ten the next time I surfaced, so I grudgingly laced up my running shoes early, and at 6:30am thrust myself out onto the street…
A warm breeze gently wafted the higher branches of the trees lining the green as I jogged underneath. As usual these days, my first mile was fraught with stiffness and pain, but there was no way I wasn’t going to take advantage of this beautiful morning by returning home early, so by the time I reached the junction, I took the eight mile route instead of the six.
Although the pain and stiffness had abated, I did find the last couple of miles a bit of a pull and was glad to see my drive…:-D…Rubbish time though…
Don’t worry about the time, Bob. You made the run last even longer than planned and what’s more, when you weren’t even bothered about going out in the first place. Good work
Back again after an unseemly absence - I’ve been reading your posts though. I’m quite chuffed I managed to get my creaky knees to the point of actually getting onto a rowing machine last week! It’s great for gently stretching my thigh muscle, which has been really tight for at least a year now. I hope to do more this week, although I couldn’t get on it today because it was so busy in the “little gym” and we only have the one.
My gym session there is now a regular 2 hours of non-stop workout, and I have the stomach crunch machine to the point I can do 150 crunches on it now. All told I probably do around 600 per session now, whereas I used to do 50 when I started the gym 6 months ago. It’s very good for my stamina, which is what i needed to improve. Back there tomorrow all being well.
There were plenty of indicators this morning that Autumn is gradually edging out the balmy days of summer. 5:45am and it wasn’t fully light, a threatening wall of cloud hung low on the horizon, although it’s been threatening rain for the last two days, and still non has come.
Bright red berries hung precariously from sagging boughs, the Rowan, Hawthorne and Elderberry, ferns and nettles drooped across the path and Blackberries clung to thorny branches like clusters of precious jewels just out of reach of the would be pie maker. Leaves that once were striking green and firm now looked faded and curled, with many already adorning the forest floor providing extra cushioning for a passing runner, the long hot summer and lack of moisture causing an early departure from their host.
I was startled as a gaggle of geese, perhaps a dozen or more, flew low overhead, their constant chattering sounding more like a dozen squeaky wheels eventually came to rest at the far end of a field of stubble. Funny how they all go quiet once they’ve landed and quite unusual to see them this far from water.
As I reached the end of my five mile Autumn course I realised that going out for an early morning run Isn’t always about keeping fit…
