Keep On Exercising 2

Still going - only gentle yoga for now but I feel like I might be made of cortisol right now, need to take it easy.

Expected to get a run today, but only two of us turned up at the new 'Ladies' Walking and Running Club' - no organiser, just someone in the office, and the other woman didn't want to run so just got a one-mile walk.

Friday - Running Club: timed 400 m. 3minutes, 21 seconds...and something. 5 minute, 5 minute and 3 minutes runs with walking in between.

Senior Flex: Upper body work with 3.7 kg weights, abdominal work, squats, cardio. 45 minutes.

Very tired legs. 137

Yesterday was 12m leg exercises and 15m bedtime yoga, plus 10k steps during the day.

My glutes are killing me. I'm finding that after running days. More stretches needed, methinks.

Musical Theatre Fitness, 45 minutes.

138

This week -
60 x25 m swim
144.
40 x25m swim
145.
2 mile walk
146.
60 x25m swim
147.
My fitness seems to have fallen off a cliff this summer and I seem to pick up an injury every time I do something.
Plodded round the 2 mile yesterday and have pulled my lower back swimming (though didn't feel it at the time).
I think I am seeing the effects of giving up pilates 😬
Long walk planned for tomorrow with Mrs Fit - hopefully the company and chat will spur me on.

14 mins hiit and 12 mins bed time yoga yesterday. I have been aiming for 20 mins a day but if I do say an extra 6 mins every day then that totals an additional 42 mins over the course of a week. It all adds up is what I’m trying to say……

9 mile coastal walk - did wonders for my back, it's a shame I have to sit down and write an assignment now. I'll try to remember to get up every 30 mins.
I'm a great believer in keeping moving, if possible, for back pain, and today is a good example!
Pilates is back on the planner - I was stupid to give it up after going religiously for 7 years.
148.

It certainly does - consistency is key.

Couch to 5k 28 minute run. Only covered 2k 300 metres.

Pilates - 45 minutes. Mainly core and balance today.
Zumba - 45 minutes.

139

Musical Theatre Fitness - 45 minutes. Had great difficulty today.

Simply Stretch - 30 minutes.

Legs are so damned tired and aching. I'm not doing as much weight training as I should - the only consistency is the upper body work at Senior Flex twice a week, partly because I've added more cardio work via running and dance classes. Also, accordion practice is taking up time. (That is genuinely weight work for the left arm, but I'm trying to even it up via chest flies - both via the apparatus and via weight work at Senior Flex.)

My weight is sticking, but I think that my arms look not too bad for an old bird, at least when they're pumped up. If the rest of me was in as good nick, I'd be well pleased. Not going happen, but I'll keep plodding on.

140

20 mins bed time yoga yesterday.

It’s ok to have a rest day sometimes. Doesn’t have to mean “do nothing” but something a bit gentler. But that’s tricky when you do classes isn’t it? At one point pre kids I did 5 a side football, kick boxing and really hard core ashtanga yoga on consecutive nights - and then could hardly move for the rest of the week cos everything hurt so much!

well I notice it's been a day or two since my last update. The Thursday evening slot of Cardio Combat has done well, very busy for the first two weeks, which is great. Lovely Anna Sensei is made up about that.

My application to the cooncil to be a casual gym class instructor has been successful, and now it's on to the convoluted local government HR etc. So in the not too distant future I'll be ready to cover those classes in case Anna isn't working. I'm really chuffed about that!

My boxercise is going well. I had 15 on Monday and 3 yesterday. I'm quite happy if I get that number of tickets in a week. 10 tickets is about break even to cover all my costs for the week. Monday's class was very busy and hectic and I got feedback that people were walking funny the next day due to how hard I worked them. That's music to my ears, love to hear it! Last night with the smaller class I got a lot of time to coach one of my new ones. He's coming on really well and is very coachable and full of nervous energy. There's another new start who has similar boundless twitchy energy and I think I'll see if I can get them to work together on Monday. I love it when I can find matches in the class like that. Reminds me of A and E, who are similarly sized blonde women who both move really fast. I called them the turbo twins. Sadly E has dropped out of the classes, but the door is always open if she wants to come back.

I've managed to get back into lifting, nothing ludicrous but building back up on bench and deadlift. Other stuff as and when I can, but I'm wary of doing too much too soon after a period of exhaustion/burnout just a few weeks ago.

Forgot to update yesterday - 141.

Still issues accessing equipment. I find it amusing that they're setting up the studios for Hyrox just as the controversy is hitting the fan.

In the gym: 2 minutes warm-up, 3 sets of 10 at 19kg on the fly. Only risked 10kg on the shoulder press, 2 sets of 5, one of 6.

Lost count on the adductor - it's been a while. Started on 46kg, I think and jumped a couple of weights each time until I was up to 8(6)? Skipped the abductor since I had Running Club later.

Senior Flex - usual mix of upper weight training and cardio. Two 3.75 weights for RDLs and other exercises, but two 5kg weights for shoulder presses.

Active for Life and Running Club clash.

15 minutes on bike at A for L and then down to the track for end of warm-up there. Had time for 5 minute run, three minute walk, 8 minute run up and downhill.

Kept up with the women for the 5 minute run; lagged a bit (but not much) for the 8 minute. I'm the oldest. One is a few years younger than me, but in her 60s; one is in her 40s, I think and the other in her 30s.

My cool down was the walk back to the gym and did my stretches en route and waiting for my pal in lobby. Heard the Michael being extracted, but went temporarily deaf.

Eff it. That does it. I'm definitely not giving up the running.

Accordion practice at home. Left arm is definitely stronger on shoulder press etc; that has to be down to years of bellow work, I think...

Rest day today. Legs very tired.

Running Club - warm-up, 5 min run, walk, 8 min run, walk, 8 min run cool down. Couldn't keep up with the others today.

Senior Flex - 45 minutes. Cardio, stretches, upper body with weights. Used two 3.7 weights for most, but two 5kg weights for shoulder presses and biceps curls.

Bit of gardening at home - continued arm workout by using the hedgecutter to trim the ivy on the garage.

Tired, aching thighs.

142

Wed - 40 x 25m swim and Qigong class
149.
Today - 60+ x 25m swim
150
My back is better 🎉

Only a bit of gardening today. Sore legs. Think I'm just going to have to accept that as a consequence of being old and exercising properly later in life.

32 mins of yogalates today. Side planks are hard, yikes!

Musical Theatre Fitness, 45 minutes.

Sore arms and legs now. Doing the arm track with 1kg weights might have been a mistake.

Did another section of the garden with the strimmer, so I guess that that is more arm exercise - might explain the sore arms.

143

33 min walk with my weighted vest this evening.

Monday: 28 minute run round the track; Pilates, 45 minutes. 144

Today: Musical Theatre Fitness, 45 minutes; Simply Stretch, 30 minutes. 145

20 mins spin. Off to try bouldering tomorrow for the first time

Senior Flex, 45 minutes. 3,75 weights for lateral raise; 5kg weights for RDLs, biceps, shrugs, back exercises.

Running Club.

146

Bouldering done. That was hard!