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.