Feeling the effects...

Its been a month since my last visit to the gym and I am beginning to feel the effects on my daily life in terms of losing conditioning. I haven't been able to exercise as I have simply been too fatigued, suffering from daily headaches and a foggyness of mind that is difficult to describe. Sleeping extra does not seem to have helped and today is the first day I have felt nearly normal in that period. Not sure if this is M related, and am having a whole host of tests, but it is now having a knock on impact on M symptoms. Short disctances are becoming more of a challenge.

Am hoping to be back to the gym soon before things really start to deteriorate.

easing back into it

Having missed the gym for the last 3 weeks todays first session back was understandably, and by necessity, somewhat leisurely. Will be aiming for daily over the next two weeks before active travel restarts and will be interesting to see how quickly, if at all, peak levels can be recaptured.........

5 and 5.3% after 50 minutes key stats for today.  Finished feeling somewhat it hded  

Two Mondays

One week on from my post below and its another Monday "starting again". This time more slowly as oddly my arms, forearms particularly were the issue today. Still 5.3 and 5.6% not too shabby. Need to commit to 5 sessions this week as will then be travelling, likely without gym access for the next two weeks

"Monday 23rd July A good start to the new week with a much more like it session. Has to be daily this week and then perhaps two sessions Friday. 5.6 5.7% "-thereafter late nights and leaving lunches constricted exercise!

Frustrating game of snakes and ladders

One of the frustrating aspects of M is the feeling of often having to go back to square one on fitness front. After a two week break from the gym and despite exercising frequently on the road/ round the boundary is was back to treadmill and a very modest session. Muscles still in pain following cricket at the weekend are a partial explanation.




35 mins at ave speed and incline of 4.7 a long way from best level though. Need to work way back gradually. Hoepfully I'llstumble across a ladder rather than another snake!

Second wind rocks!!!!

Boy am I happy with this afternoon's efforts. A little concerned I may have overdone it and will pay in the next few days but exhilarated for the time being.


In advance of family's annual summer exodus decided to start the intended exercise heavy period with a 10k. Probably my first ever and quite happy with the result. Finished in 98 minutes with average speed of 6.8k. Jogged the last 300 with a final straight 100m sprint at 10kmph. Plan now to cool down and add a 50 minute session and see what I can achieve with a relatively warmed up start.
The power of second wind. Still warm I managed to start with a 4 minute jog at 8.5. Maintain 6.5 most of the session and finish with a 6 minute jog at 8. Overall average 7.3kmph. Legs feeling pretty heavy so plenty of stretching and fluids on the way.


Great to work up a real sweat in the gym without the need for the steam room - plenty calories burnt off so will enjoy my curry dinner and a glass or three of red tonight!

Wrong direction

Another strong late morning session average speed 7k. Managed to get to 7 after 15 minutes and to maintain that speed throughout with several 60/90 second jogs at 8.5 and over.

Weight though despite reasonable diet moving back up. Perhaps just a few beers in past week contributing. Will be sticking to odd glass of red and cutting out chocolate again for next few weeks.

another PB

New PB on the flat treadmill today of 7k average for 50 minute session. Managed to establish 7k as base by 25 minutes and then did increased paced 90 second jogs at around 9.5k in every 5 minute block to end.

Have been having some numbness when seated in right quad and min level dull pain but does not seem to prevent improvement.

Continuing with regular juice in replacement of meals and adding oats to seek further cholesterol improvement. Intend to up fish quotient in diet from here.

Back from the Big Apple

After a week in New York, where exercise was limited to walks in Central Park and around Greenwich back to Singapore and the treadmill. Yesterday averaged 6.5 on the flat in a morning session. Today early afternoon found it tough going and recorded 5.6 + 5.9 % for my 50 minute schedule.




Key really is listening to the body and not trying to push too hard until it feels ready.

Full cholesterol

Total 327 to 225 HDL 37 to 42 LDL 255 to 156 ratio 8.8 to 5.4 Triglycerides 173 to 136 in 4 weeks through diet, exercise and 2.5mg of Crestor every other day, which I have tolerated very well. Had tried Lipitor but that just knocked me out!! Still work to be done but the excellent Dr who has helped me no longer concerned about an imminent cardiac issue,which has to be good news!!

Progress

So good to visit the specialist today and see her delighted with results of latest blood tests. Cholesterol down to acceptable levels and a marked improvement on a month ago. Crestor, which I have tolerated well, diet and exercise the key factors. The attached spreadsheet shows progress on all fronts and how the results have been achieved. Now need to keep up the progress and shed another 4kg!!! CK was a little elevated at 1500 and B12 low so getting a vitamin jab. CK I think from Wednesday hard exercise. Getting there.

Time for a change

After a while the same routine in the gym gets a little dull so yesterday took to a set of steps near our home with a convenient path which forms a loop to the bottom of the steps. Probably 40 steps in total over 6 sets witha flat stretch in between and then a winding path back to the start. Hot steamy and testing but managed 25 loops in the 45 minute session then early evening cricket gave me the opportunity for another two hours of exercise walking and jogging round the boundary. Probably pushed a little too hard as calves particularly like blocks today. skipped the gym as have ck test tomorrow and wanted to make sure exertion did not distort results just in case my low dose of crestor is an issue. back on the treadmill tomorrow though.

proud Brit

Inspired by events from Buck House being shown on CNN had what I would assume is another best overall session in the gym. Sustaining a pace of 7 on an incline of 7% for the last 20minutes of todays treadmill. Overall 6, 6.5% Followed up with 15minutes at an average 7.5%. Now beginning to appreciate how people get hooked on gym time. 3 days until next cholesterol test so time to really push on (cautiously of course!)

After the retox....

After a somewhat hectic weekend of retox a good early morning gym session with a new best of 6.9kmph average speed on the flat over today's 50minute session. Am finding I can start at 5 now and built quickly to 6.5 today. Then alternated between jogging and walking establishing a recovery pace of 7 after about 30 minutes. Max jog today was around 2 1/2 minutes. Room for further improvement.

6kg -gone!

So the juice diet is done. Finished with a Lebanese meal and a lot of red wine. Weighed in before doing so and have shed 6kg in a little over two weeks. Now finding ways to encorporate more exercise into what I do. As an example watched my son play cricket but did so walking rapidly around the field for 2 hours. Every little helps. Now to keep it going and to see where cholesterol is after a month of crestor, exercise and restraint.

6.3 6.6% - cracked it!

A couple of days ago I was wondering, after what I thought was a very good treadmill session, how I had managed last year's PB. Today I found the answer in the midst of my second week of detox and with only juice for company since Sunday. Early morning session after an apple, pineapple, spinach and avocado combo. Started pushing the up arrows early and quickly established an incline of 6.5%, which I then used as a base going up and down but never below(until last 30secs when I went to zero) for the rest of the session. Gradually worked my way to 6.5 speed by 15 minutes and then made slow increments to 6.8, took on 7.5 for up to 45 seconds at a time and then cooled at 6.8. Finally ended with 30 seconds at 12.5kmph. That felt good. Mission one accomplished with 6.3kmph at average incline of 6.6%. Now to mission two.........

Detox done

Woke at 5 so had a good brisk 2 hour walk done by 7:30. Just in time for a guided meditation session, which was timely and can see how people benefit from it. 2 hours now until I can eat but in truth not that desperate to do so. Koh Samui week has certainly be good for exercise. Feel in better shape. The scales will not get the chance to tell their tale until the end of next week.

Detox day 3 -done!

Mid-way point of my detox in Koh Samui and feeling good after a low day yesterday. No treadmill to be found so am walking for 90 minutes each morning round the village. One long hill comes midway through my walk and its getting easier by the day. More difficult during a detox is to pass the road side stalls serving delicious fried chicken, or the two Patisseries and their delicate fresh bread aroma. Just typing that has me feeling the hunger pangs more markedly. Still only 3 days to go and I know a delicious Spa Samui salad awaits to break this fast. Plan to move straight on with a 7 day juice only plan when back home. Will be interesting to see how I go on the treadmill when back to the gym. 75kg may still be achievable - pretty confident will be able to better my PB on the treadmill sometime in the next two months - detox always gives me a renewed focus and energy.

aches and pains come as standard

Another day of muscle aches, nothing serious but lower back and calves certainly tight. Trying to bowl above slow medium at son's cricket nets probably to blame but who knows. After a really good Saturday morning session (6, 6.5%) gave myself a day off today, spent watching sons 6 a side cricket. Certainly not a format of the game I ever excelled at!! Off now for 6 days without food, detox drinks, supplements and lots of steam room. Intend also to keep up the daily treadmill but we shall see. Am hoping this will really mark the start of this year's assault on 75kg. That remains the target year to date though have very much been moving away from it. Week to focus.

Better than expected

Not sure whether this mornings tiredness and a few aches and pains was down to, diet, two sleep deprived, thunderstorm filled nights, Crestor, yoga on Monday or simply just the every day randomness of M. Sadly we don't have the means to find out which either. In any event was not looking forward to the gym and 10 days ago any of the above would have been excuse not to go. Today I went and was surprised by how well the session went (5.7, 6.3%). Certainly moving in the right direction - two to go before a week of detox.

Progress is no way linear!

A struggle today after yesterday. May have been late afternoon timing for session but legs did not enjoy today at all. Never felt comfortable. (4.2, 6.3%) Will be interesting to see if can keep up the exercise while on my detox next week in Koh Samui. Now booked so am determined to make the most of it. Hope to shed 5kg in the next 2 weeks with detox followed by just juices for a week. If that does not help cholesterol then ....

Mixed emotions

Failing dismally year to date on weight front at least meant I was somewhat more aggressive with the gym session today than I have been - the result was a really good session (5.6, 6.2% incline vs a best for 2011(and likely ever) of 6.2, 6.4%). Started at 4& 4% and built steadily - so good progress on exercise front despite the lack of a regular regime. More drastic action on weight front may well be needed to get things moving in the right direction.

Expected yesterdays gym session to be more difficult than it turned out to be. Managed to improve on yesterday's numbers and felt fine after a 5.2, 5.9% session. Yoga quickly became more about the mind than the body as the Master clearly worked out too much holding of pose/repetition of anything was not going to work. Clearing mind exercises quite useful though so will keep going for time being. A little stiff this morning but nothing too serious - more so was getting on the scales - rather a sobering reading - I feel a serious detox may be needed to get things back on track. Nearly 18 months since my last trip to Koh Samui and seems imperative I fit another one in soon.

Cholesterol crisis

After a visit to the Dr no alternative but to embrace a rigorous action plan on cholesterol front. In Feb 2011 after a detox in Koh Samui I had reached reasonable levels with total Chol of 215. Yesterday ‘s reading was 327 and the good to bad ratio dreadful so over the next month have decided it must be treadmill every day and have agreed to try a low dose of Crestor (I/2 tablet every other day). Will be tracking how I go. Started well today with 50 minutes done by 10am and at average speed of 5.1 on 5.4 incline – a way to go to match my best but certainly an encouraging start. I also have the incentive of my first cricket match in several years on July 14th on the Padang here in Singapore and I need to be in decent shape for that …………………………..no excuses! Sunday day two and another session done despite a "healthy" amount of red wine last night. Actually felt good (5.2, 5.4%). no sign yet of Crestor issue, but then it has been only half a tab!

Surprise, surprise, surprise

First that after a long break I finally stopped finding excuses and went to the gym. Second I had a decent session on the treadmill, surprising after such an absence. Initially intended for only a 30 minute burst but in the end managed the full 50 minutes of my "normal" session at average speed of 4.9k and incline of 4.8%- managed a healthy, sweaty glow at the end. For those who have been following the blog I guess the final surprise for today is an update! Will try and do better all round...

Cholesterol

So after a week on cricket tour in Sri Lanka, where i did some jogging daily and did not drink had hoped I would have lost some weight- sadly scales say otherwise.

Results of medical sobering as cholesterol at 330 and most of that bad.....who knew Indian vegetarian from a hawker stand not good?

New diet regime has started, exercise resumes tomorrow. tuna steak this evening.

Its been a while...

and I have been far from compliant on the exercise or indeed the diet front. Am in the middle of a business trip and this time did not even bother packing my gym kit. Will start again next week and see if I can get myself back on track - I do foresee a visit to Koh Samui for a detox to assist on the weight loss front......

50 today

Its been a busy couple of weeks and exercise has not been at the forefront of my mind. Did manage a cricket practice with U13 group where I managed to show them a thing or two about running between the wickets. M meant I always knew I had to be quick out of the blocks if I was to keep up with my partner. My running between wickets is thus pretty good unless its an all run 4 then forget it!!

So a weekend of modest celebration then next week I will follow the maxim that life begins at 50.

Back to it

easy to find the excuse not to but started this week well, am walking to MRT (under/overground) daily and had a good 50 minute treadmill session 5.1kmph 5.4% average incline.

Weight on the other hand is going in the wrong direction......

Finally....

.... get going with the post Chinese New Year second chance. A reasonably comfortable treadmill session 5.1 kmph ave speed at 5.3% average incline.

This despite unusual right thigh dull pain in muscle core. Not something I recall experiencing before....

5 times this week- hope so!

One of many good things

about living in Asia is you get two New Years and the chance to kick start twice. So for me back to the gym with renewed vigour after Chinese New Year.

Yesterday spent lovely day with friends on their boat. Always though frought with danger - others swam to sure - I started but as muscles got tight returned to the boat for a dinghy transfer. Swam a little but had to haul myself back onto the back of the boat. Stomach muscles particularly upset with me this morning and for some reason neck. Hey ho- guess I was never made for life at sea.

Live from Haneda airport

No exercise since Monday in Brunei - the distances one has to travel in Asia mean so much of the day is spent either @ airports, on the way to or from them or on planes and the need to catch up on email or sleep has got in the way. Mind you as airports are generally so big some exercise is possible just getting to and from the gate!!

Weight has also gone in the wrong direction as self imposed alcohol ban has been lifted on a couple of occasions..........

Next week we start again in the year of the Dragon....

A real struggle

A real struggle

Early session in the gym seemed a good idea after yesterday's success. This morning it proved less so. Even on the walk to the gym my legs were complaining and I needed to stop several times up an incline. In the end asked my colleague to go on ahead of me!

Once on the treadmill it was a similar story. No stopping but very slow. Called it a day after 30mins at average speed of 4.16k and incline of 4.5%

Hoping for better later this week.

Empire Hotel Brunei - great venue for best to date

After an afternoon nap (much needed!) and a plate of nachos an hour on the treadmill was by far my best since resuming regular gym work. Climbed 331 metres and estimate average incline was over 5.5% with average speed of 5.6k.

Felt good an pleased to say tennis in Doha did not leave me in as bad shape as I expected. A dash across a rugby pitch a daughter's touch event yesterday caused more issues with stomach muscles hurting for a while.

Am though feeling in good shape - weight loss progressing less well......

Homeward bound

In the airport lounge waiting for a 2am flight home - pleased to say I managed a treadmill session everday but one on this trip with today's 60 minute effort 5.2 k average speed and average incline of 3.9% followed up by an hour of competitive tennis. Luckily I was able to keep going and keep most rallies short - legs heavy now and will no doubt be stiff tomorrow but felt good!!!

a day and a half at home then off again this time Brunei, Singapore, Hong Kong and Tokyo are the destinations - should manage at least 4 sessions next week as with distances in Asia flights take a lot more time out of each day so it will be arrive late and start work early!!!

Update from Dubai airport

Have managed two straight out of bed straight to the gym mornings - not sure I can keep that up....
Yesterday 50 minutes flat at 5.5k average.

Today back to inclining but the machine was set to a maximum 30min session and did not provide average incline data. Still pleased to have kept up the momentum. Tomorrow face a busy day in Kuwait and an early evening flight to Bahrain - may settle for an evening workout....

Legs feeling better but think key that I don't push too much for speedy results and risk damage. Slow and steady is the way.

Treadmill in the Middle East

A 7 hour flight to Dubai and rather than channel hop at the hotel went straight to the gym. For once kit that has travelled with me has already been used.

In truth legs felt a little tired today so took it relatively easily with 55 minutes on the falt at an average of 5.2kmph. Thighs and front of right leg both a little painful.

Good though to have a session already done - hope to continue the momentum before starting meetings in the morning - am sure the 4 hour time difference will have me awake early!

A game of two halves & initially sore calves!

Tough session on the treadmill this afternoon and had I not been diagnosed with McArdle's would have been seriously sheepish and probably given in after 10 minutes.Diagnosis has helped me to understand my limits and to work within them.

End to 7 day juice detox and while coffee in the morning achieved primary objective, (movement if you get my drift) post a lovely dim sum lunch left feeling very foggy.

May have pushed tennis too hard yesterday as first thighs then calves voiced their complaints even at very slow speeds relative to yesterday. As ever listened to my body and took things slowly with sole objective today of completing 50 minutes. Today's unimpressive stats:

Wrote to here in the first 25 minutes of today's session when legs dictated a max speed of 3.5k.

Thereafter found the elusive second wind and got going, also more embarrassingly found Bachelor 12 strangely compelling.

Ended up doing 65 minutes with the second half turning things round nicely:

Overll for the sesson average speed of 5kmph at an incline of 5.4% and nicely dripping, which I always enjoy!!


End the week 3kg lighter and having stuck to exercise regime and easily avoided alcohol. So quite happy with that.

Next week's one night one city tour of the Middle East will challenge progress.

Getting much better already.....at least for today!

Day 7 of detox programme and feeling great, despite several infractions of the regime. On track though for 3kg weight loss, which would leave 4.5kg to go....

Amazing what can be done in terms of exercise on 2 apples, some pineapple, spinach and lime juiced and blended with a 1/4 avocado and some Spirulina and Wheat Grass powder. (Oops and a coffee today's first infraction)

Managed a late morning 50 minute treadmill session my best yet for this series:
5.5 average kmph 5.4% average incline

Including a couple of minutes jogging at the end. Felt good right from the off today.

I must keep this going!!

Subsequently managed an hour of tennis with 12 year old son. Luckily I can still make him move around the court rather than vice versa. A couple of dashed to the net had my thighs screaming so took extra time collecting balls before the next point!!

slow start

Hard getting going today. Felt sluggish for 1st five minutes but managed to emerge on other side without pain and finished strongly.
Overall:
5.0 5.8%

Walking to the underground later today legs felt like led and ached while simply strolling - odd this disease......

1st treadmill of 2012

Back to work and have kept up the late morning treadmill regime and set a benchmark to build from:

50 mins Ave speed 5kmph Average incline 5.6%

On Day 5 of the juice programme and feeling pretty energetic - have cheated a little, but after 2 hours plus in the garden digging and replanting (slow and steady mind) felt I deserved a couple of Quality Street. Would be so much easier were they not in the fridge!!!

2 days to go.......

Next week likely to be challenging on several fronts with first business trip of the New Year to the Middle East - will certainly test my resolve.

Happy New Year

Exercise for New Year's Eve consisted of a very enjoyable hour cricket net with my son. Think we finished even but I ache more today.

Detox day two saw compliance levels fall as a New Year's Eve Quality Street urge could not be bested. Still no alcohol meant today has been more productive than might otherwise have been the case. 100% detox compliance so far and an hour of digging in the garden for exercise. Need to get back to work and the gym to resume treadmill activity, which is far more McArdle's friendly.