Health and Fitness Routine Update

[Anchee]

now we know. What do they call you, Llainy?

[Emmz]

you mean Rascal?       umm I gonna guess here but....Rascal?

[Rascal]

Yesterday I decided not to go to the running club and have a rest day after training hard on Monday.  Usually I would have gone, but at this stage, I want to get fully fit again before I start to up the sessions and the intensity.

Today was the shuffle and there was myself, The Legend and The Salmon.  Once around and felt really good.

On Tuesdays, Rascal Bach goes to gymnastics and I take her and stay and watch.   Well yesterday she got her first badge and certificate for passing her Level 8 exam.  Dead made up me yeah, more so than Rascal Bach.

[Rascal]

This afternoon I went swimming, I decided to do sets of 100m on 2:40.  I did 15 sets and on each 5th one, used a pull buoy and paddles.  Although I felt tired after this, a bit more than I should really, I think that my strength is coming back and was quite pleased with 1500m.

After school, Thursday is Rascal Bachs swimming lesson day.  The only thing on her last assessment that she needed to do was to swim from the deep end to the shallow end in one go without holding on to the side.  She did this today with some gusto and confidence.  She did front crawl, it is still a bit windmill but it is coming and I think she is going to have a really good swimming style.  She seemed to get the push part of the stroke well because she moved a good distance per stroke.

Then it was circuit training and the old magic is coming back.  There is one exercise and before I was ill I could do 14 in 30 seconds.  On Monday and tonight I did 16 in 30 seconds.  The rest of the session went really well too.  I just need to get my appetite back now, once I got home I still wasn't hungry and I forced myself to have a small bowl of pasta at 9:30.

[Rascal]

I had a brilliant day today, I went swimming in the afternoon

400m swim
300m pull bouy wiht paddles
Then with 10 seconds rest between each of the sets
50m
75m
100m
200m
300m
400m
300m
200m
100m on negative splits
75m
50m
swim down

Then at six o'clock did a six mile run at a very good pace with The Salmon.

[Wils]

What do the m's stand for?  Metres, miles, minutes, or monkeys?

It's a shame to hear about the negative splits, but things'll soon improve yeah.

[Rascal]

Is there any way we can ban Wils from this thread?

Today at the Tri club, swimming went like this

300m
3x100m
4x50m
4x25m (all with 15 seconds rest)

200m timed swim, I did 3:27

4x300m on 6min

10x50m with pull buoy

At this point there was 15min to go and I was feeling sick in the tummy and coughing a lung up as well as my lips and mouth being very dry.  Someone asked if the air smelt funny and someone else asked why there were so many people coughing?  At this point one of the members of staff came over and said that we would all have to get out of the pool because the chemical reading was at six and it should be no higher than three.  When people started to complain, they said that they had read the meter incorrectly and that it was at three.  My arse was it correct, they poisoned us.  My chest was tight for the next four hours.

Having said that, I was very pleased with my swim performance and I am starting to get my strength back although I was a little slower that I would have liked.

Some of the people in my lane were storming ahead.  Alex is just on fire and Kev, although he didn't think that he would make the 3:30 for the 200 timed, he did 3:11.  Brilliant!

[Mab y Mynydd]

It seems that this keep fit pethna can have the opposite effect.

[Rascal]

Your right Mab, I am thinking of taking up a 'Scottish' diet and drinking all the time, that with fags  and no exercise.  We should see the difference in no time at all.

I took Rascal Bach swimming today and she swam 50m for the first time and when she got home, she made a certificate for herself.  It was dead cute.

Then I went for a run around the Wrekin (first time this year) with the Salmon.  We did an anti-clockwise route, taking in the hill to the halfway house and back down the other side by the beech trees to where we started.  The Salmon wanted to take it easy, so I belted off up the hills and then doubled back to him a few times.

I'm on the strap on as I type.

[Mab y Mynydd]

You go steady you yeah.

[Gribbie]

Do you think the strap on is making any difference?

Lazy from HH

[Wils]

?? ? ? ?? ?   ?

[Gribbie]

Don't ask dol!

[Mab y Mynydd]

Wils old thing, since you have been away dear Rascal has made some alarming revelations about his use of a strapon.  It would be insensitive of me to say more.

[Wils]

I've suspected it for some time, to be honest.  Between you and me, I think "The Salmon" is just a different model.

[Gribbie]

Yeah yeah. I'm sure I saw something called 'the salmon' at that nice 'n' naughty shop in Bangor aye.

[Wils]

Gribbie if I wasn't so innocent I would be shocked.  But then I always thought there was something fishy going on.

[Rascal]

Gribbie, it is definitely making a difference.  I was very sceptical about it and thought that for a tenner I would give it a go, but it is definitely working.  I wouldn't say that it is just the strap on by itself, but a combination of diet and training as well.

Went swimming at lunch time

10 x 100m on 2:10
two min rest
5 x 100m on 2:05
two min rest
5 x 100m on 2:05

N.B. on set 10, 15 and 20 I used the pull buoy.

[Tecsyn]

Well, I have been excercising for free, without any strap-on pethna either. Today I walked to Porthdafarch, turned right past Plas Road to South Stack Hill. Past the Hut Circles to the top of the hill then over the mountain to the Breakwater Park and home via Llaingoch. The broken toe is complaining a bit and one of the mutts is limping, but otherwise a good stroll. My basic plan is to burn 500+ calories extra per day, and consume 500 calories less by changing my diet. Just getting used to tea/coffee without sugar, and have kicked booze into touch for a while. My BP has dropped so much I have stopped taking the meds, though I still check it daily to ensure it is staying at a safe level...

[Mab y Mynydd]

I've suspected it for some time, to be honest.  Between you and me, I think "The Salmon" is just a different model.

Aye and the Leg End causes me concern.  I think there is something afoot in that area.

[Wils]

Well, I have been excercising for free, without any strap-on pethna either. Today I walked to Porthdafarch, turned right past Plas Road to South Stack Hill. Past the Hut Circles to the top of the hill then over the mountain to the Breakwater Park and home via Llaingoch. The broken toe is complaining a bit and one of the mutts is limping, but otherwise a good stroll. My basic plan is to burn 500+ calories extra per day, and consume 500 calories less by changing my diet. Just getting used to tea/coffee without sugar, and have kicked booze into touch for a while. My BP has dropped so much I have stopped taking the meds, though I still check it daily to ensure it is staying at a safe level...

Well done Tec and keep it up (but stay safe aye).   That makes a lot more sense to us old folk than someone from Telford saying he's done 16 lengths with a strap-on.   

[Rascal]

That sounds wonderful Tec, I do miss the old place.  Take care of that dog, I hope he's OK now.

Wils, I am not form Telford, I am from Holyhead!

As well as the swim at lunch time, as it is Monday, it is circuit training day and the illness is deffinatley over (thank flip).  After a good warm up, I trained hard and am convinced that I am now fitter than before Christmas.  I am looking forward to the run tomorrow evening at the running club.

[Rascal]

At running tonight we did the hill session.  Three long hills.  I knew that I was slower than usual because there were people there ahead of me that I know that I can run faster than.  On the last hill, I really tried to lift my knees and kick hard to make up some time but after about four strides, there just was no power there and I felt weak in the legs but I knew that I could do the session.  The mind was willing moreso than the legs.  I was 35 seconds slower than my best time for that session, not bad for the first session back in six weeks.  Per Ardua Ad Astra.

[Mab y Mynydd]

Per Ardua Ad Astra.

I think therein lies your problem.  Have you tried the new Nike pumps instead?