Back from another week in Koh Samui and despite three weeks in the UK with little exercise now a trim 76kg and on top form in the gym. After two weeks back managed 50 minutes today with an average gradient of 8.4 at an average speed of 5.5 kmph, all done through gradual increase. At the end of that session I was then able to jog at an average speed of 7 kmph for 15 minutes without too much discomfort.

75kg in sight and hoping for further improvement in the gym, where i am no longer the slowest person in the room and actually come of the treadmill perspiring from exercise, which is a fun new feeling!!!

In one piece

Somewhat surprised come Saturday morning with being able to get up and dressed unaided. Minimal stiffness despite quite a lot of playing time during two hours of touch rugby. Now Monday and no residual stiffness at all so long warm up and post game stretching clearly beneficial. Next step cricket!! But more gym time first.

The virtuous circle

The more I exercise the better I get. always building slowly but today I set another PB with 50minutes on treadmill at average speed 5.3k and incline 4.3%. am now able to start at a pace of 3.5k without problem.

Weight has gone in the wrong direction after my son's rugby tour in Sydney. boys had one tour Dad's another meeting up to watch their games and then drinking and eating too much. highlight outside the boys' great performances was actually outpacing another Dad as we walked up a very long uphill slope in Sydney-and having the capacity to have gone faster. That kind of event is what is keeping me on a regular gym schedule. of course lifting or unscrewing a lid still has the inevitable consequence!!

Tonight after another treadmill session to warm up I am going to try and join in a dad's touch rugby session. Emphasis on try!! 

Exercise works

Well last time I updated the blog I was feeling drained completely, today, as I write, things are turned on their head as I am full of energy. I am convinced that instituting a regular exercise programme has been key, along with improved diet.

It all started back in January when i again visited Koh Samui for a detox. There along with the usual fasting and system cleansing I spent time with a nutritionist who advised me on a healthier diet. Lots of seeds, fruit and salads with mid morning snacks (similar stuff) to keep energy levels up. She also prescribed some supplements, including vitamin B complex, and increased exercise (well some at least). In March feeling much improved I joined a gym in the same building as my office and started a daily ritual - initially I followed the regime set down for me by Dr Slonim despite looks from many in the gym who had never seen a treadmill go so slowly- 1.8kmph to begin with rising to 5.1kmph. At the same time I began taking long walks with the dog at every opportunity.

More recently I have taken to visiting the gym twice, and even once three times, a day for 50 minute treadmill sessions. the gym, of course has tried to set me up with a personal trainer- I have declined and have instead pushed and challenged myself to progress, inspired by fellow McArdle's sufferers conquering the mountains of Wales, or jogging at 7kmph.

Today, I am convinced, I achieved lifetime PBs (not bad at 47) with back to back 50 minute sessions separated by a 5 minute break.

In the first I walked at 3.5kmph for 10 minutes before gradually increasing both incline and speed to a maximum of 6 and 6.5kmph(average 2.2 and 5.2kmph). in the second i was able to start from the off at 5kmph and gradually increase over 15 minutes to 6.5kmph. Thereafter 6.5kmph became base camp and every couple of minutes i increased speed to jog at speeds ranging from 7.5kmph to 9.0kmph - all virtually pain free. Toward the end of each jog my thighs began to burn so I quickly slowed to 6.5kmph. Average speed over 50 minutes was 6.5kmph.

 

in truth getting here has taken much longer than since march as my detoxes since august 2007, which have helped me drop 8kg to a steady state of 78kg have been an important factor as has a gradual increase in exercise (albeit not regular since first seeing Dr Slonim). Regular daily exercise has been a key to the recent dramatic improvement, though I am all too aware that with McArdle's it is a case of "use it or lose it. for this reason I will be doing my utmost to maintain momentum.

 

In truth getting here has taken much longer than since March as I think my detoxes since August 2007, which have helped me drop 8kg to a steady state 78kg have been an important factor as has a gradual increase in exercise over the period. Regular daily exercise though has been a key to recent rapid improvement and I am all too aware that with McArdle's it is a case of "use or lose it", so I shall be doing mu utmost to maintain momentum.

 

The best part is dismounting the treadmill dripping in sweat, something I have rarely achieved, if ever, historically!! That and keeping up, if not leading the way, on family excursions even on relatively long, relatively steep inclines.

Will update next when i have progressed further on both exercise and weight fronts- if things continue to go well i may target joining Sir Ian Botham for his next walks around the UK in 2010.

yours in exercise

Andy