Reflections

When I started to get back to regular exercise at the beginning of June I weighed over 90kg and in my first 50 minute session managed 4.9km. In my session on Sunday, after 4 days fast I weighed nearer 85kg and managed 6.3km including a 7 minute jog. I did not hit my second target of 90% of my lifetime best but that's progress. Will keep going - weight has gone back up post fast so I still have a way to go while I think a more keto lifestyle can see me get back to closer to my best ever. A long winter awaits so plenty of time for the treadmill!!

Keto is my superpower. 82% of lifetime best treadmill session achieved today

1.3 mmol/l at the end of my session keto wise and a PB year to date. Happy with that now off to play cricket!!

Last throw of the dice - 4 day fast incoming

After a good month of exercise in June, July has been something of a disappointment. Playing cricket has brought a few minor niggles, while post lockdown increased activity has meant I have never really got going. With my 2nd August target in mind I have decided a fast is now in order to see if I can finish the challenge on a high before continuing to seek improvement in the month. My weight has at least fallen below 87kg for the 1st time in a while as regular dog walks and eating less have combined. After quite a heavy red wine evening yesterday the fast has started quite well and I intend to go through until Sunday when i'll treadmill exercise before playing cricket in the afternoon. Hopefully i'll be deep in ketosis for both.

14 July 2014 blog....

My 10 day fast and the unexpected and glorious side effect

‎For those of us with McArdle's we have to accept that there are limitations that the disease imposes on us, we have to compromise and find a way despite them. Each of us is different and each must learn to listen to their body to know where those boundaries are. Daily exercise is by common acceptance a requirement, my belief is that we need to continually push cautiously at the edge of our capacity and that we can improve the quality of life through doing so. On diet, however, opinion is divided some call for carbs before exercise, while others including the specialist i have dealt with Dr Slonim suggest high protein, but more of that later.....

In short we need to find our own path and not be scared to try things. For me this has meant an annual detox for the last 9 years in order to keep my weight under control. I wrote this on Day 9 of my current Water Fast:

Day 9 of what has become an incredible fast because I seem to have stumbled across an unexpected benefit - the ability to exercise what seems like "normally". 

Feeling somewhat euphoric as today I swam 100 lengths of a 25m pool and walked around 15k all before 11am and all without the need for pause and with few M issues. (still can't get up the 3 flights of stairs to my room "normally" though). 

As context I have not swam more than 50 metres without pause in the last year. This is my 7/8th fast, on previous occasions I have taken juice drinks 5 times a day. This time decided to go hard core and just stick to water only, in hindsight a top decision. After an initial restful 2 days I started to increase exercise and on about day 6 noticed I was going from stop to walking up a 500 metre hill with no issue, while on my daily long walks hills just did not seem like hills anymore, rather than avoid them I sought them out and relished the challenge‎. 

Then yesterday came my first 100 length swim after which I was convinced something special was happening.  

I discussed with Andrew Wakelin and our working theory is that my body is in Ketosis, getting energy from fat (plenty of it), all the while. Hence when I exercise I believe I am in effect already in second wind and using the optimal energy pathway for M people. 

For me this has been a remarkable few days and I plan to experiment to see how long I need to fast to see improvement. For the moment though am not putting my genie back in its bottle. The fast goes on and I plan to test myself on the treadmill on Tuesday to see if I can see measurable improvement there!

I must add a word of caution it is not normally recommended to exercise too hard while fasting while there are often side effects for several days. 

A refresh on why keto

Will post shortly my blog from the July 2014 when I stumbled across the benefits of keto for the first time A 10 day fast had put me deep into ketosis and able to walk and swim like never before. This week I have been out walking the dogs every morning and but for a few too many glasses of red wine have been broadly ketogenic in my diet. Treadmill session upcoming.

Hot off the treadmill

and pleased to report a 6 minute jog at 5.2mph during my 50 minute session today. Decided to try and work on jogging and doing so for   longer rather than quicker. Managed 2 minutes at 17 minutes in then 3 at 19 3.5 at 22, 5 and then 5.5 at 24 and and 32 and then 6 minutes from 40. That after a disappointing week in which I managed only one session and could not get my keto monitor to work. Did do plenty of walking with the dogs, while clearly in keto this morning after lamb rissoles and cauliflower mash for dinner and fasted since. A good way to prepare for cricket!!!

Cricket - the pain and the pleasure

I think cricket has been a saviour for me and while it has always caused pain and soreness it has given me something to try and get fitter for and has kept me moving, so its return at the weekend was a source of considerable excitement. It was a source of humiliation when younger - how do you explain your legs simply would not allow you to run a three? how indeed can you yourself understand that without diagnosis? Thankfully I managed to accept what I could not understand and to move on. Twice I have been hospitalised after a game with "blood" in my urine. Of course neither time was it blood, rather it was McArdle's Disease causing my muscles to breakdown after over exertion - "rhabdomyolysis" to use the correct term. Sadly on neither occasion was my CK (Creatine Kinase) level checked, which might have led to diagnosis at a younger age. If you have such an instance after exercise always consider that McArdle's and muscle breakdown may be what you are experiencing. Every week after a game I would be stiff and sore, walking like an aged John Wayne, after a four day cross country horse trek, but by the next weekend I would just about be ready to go again

Because cricket has given me far more pleasure than pain. The ability to compete- I remember my House Master at school, Mr Perry, who wrote on my report that  cricket in the summer term had brought out a confidence in me not before witnessed. I had made the school team, having been hopeless at all other sport. I suddenly had a standing, and a place, a group of team mates, a degree of respect - Captaincy of the House team, a place where I could catch better than most. Recently, at an Old Boys dinner one of my team mates from that era recalled my fielding at silly point, or short leg, 40 plus years on. At University too I scraped into the XI and enjoyed the camaraderie that team sport brings. M would not allow any other team sport to  entice me, as in no other sport would my lack of strength, or of explosive power, allow me to hold my own. A good eye, sharp reflexes and judicious  running between the wickets have always enabled me to compete at a reasonable level on the field and thereby to enjoy all that goes with our glorious game.

So it was a real pleasure after lockdown to be back on the field on Saturday, to take charge of hand sanitiser breaks and then to keep wicket, pretty averagely, for 30 overs. My son would say I dropped a catch of his bowling - had he managed to bowl it a little quicker it would have reached me would be my response. There were byes, too many, but at 58 I consider anything down the legside a wide - umpires it seems are never keepers! yesterday I was far less sore than in prior years,  18 hours fasting before the match I am sure helped, as I was in ketosis, and my body was thus not seeking to get its energy from glycogen, (which by the age of 58 you would have hoped it would have worked out for itself that it can't!) plus the work I have been doing to get fitter. Cricket has been a reason to keep trying to do that. Soon I fear I will have to find another reason. But for this year there will be more matches to play, catches to take, and hopefully I'll get the wield the willow soon, rather than just the hand sanitiser bottle. Equally  we will hopefully soon be back to post match beers and a social tea between innings. That will be the icing on the cake.

Cricket ready

Fasting has helped get me back to a 6.15km session but clearly will now need to exercise every day to see further progress. Looking forward to 1st cricket match for nearly 9 months this afternoon - perfect weather and keto enabled should be an enjoyable afternoon.

Fasting in Koh Samui so much easier than at home

My venue of choice for a fast where I am able to  comfortably put food out of my mind and focus on fasting and exercise. At home there is bread being made, meals being cooked and full cupboards. That said I did reasonably yesterday and my food intake was low, some  cheese, some natural yoghurt and a couple of small cubes of chicken were the limit. 36 hours in am now going on until this evening. 1st cricket match of the summer tomorrow so added incentive. Bacon and eggs this evening and then back to fasting, as I do before every game to make sure M wise I am in as good a position to perform as possible.

No warm up not great session - need to be stricter on diet side

After a busy day I went for an evening exercise session but was disappointed that I managed only 5.6km in the 50 minutes. Felt ok but had no pre-session long walk so was clearly not quite ready. Equally my diet has not been sufficiently keto so am determined to now follow it strictly starting with a 36 hour fast from dinner this evening. Thankfully there's a few handy videos I can follow:

https://www.youtube.com/watch?v=aIrmq0Yy2-o&list=PLy6jQMknTeiGPuiUBmDofBH_2EGs7_KkP

3 years ago and weight even after losing 4 kilos is now 87.9kg so weight loss remains a target.

Consolidating

Have never really been able to jog, now I am thinking I may need to learn breathing...managing up to 200m jogs now between walks but finish breathless. Today post a couple of butter enhanced coffees managed to stay above 6km - a long way to go though.

https://strava.app.link/bwKmDnOFT7 

Not feeling it this morning - will try again later

Despite a long early morning walk just could not get going this morning. Phone battery came to my rescue and died. 50 min session attempt no 2 for the day later this afternoon. Not sure if red wine last night or toast this morning stymied my efforts....

Progress never linear

Longer early morning walk but a slightly less successful session just crept above 6km, did though manage a longer jog and to keep pace with my 20 year old for 200m of his last 500m of a 10k. Better news is that I seem to have no niggles post exercise presently. Long may that continue!!

Pleased to be contacted by a fellow M patient on Twitter so clearly reaching some people through this process.

Season's best

After a rest day yesterday  brought on by meeting friends for lunch and too many glasses of Rose I awoke early this morning. Jumped out of bed and was straight out with the dogs. It was only 1/2 mile into the walk I realised it was still only 5:30am - was rewarded with the sight of a fawn laying down in a freshly harvested field before it bounded off. Also rewarded by a  season's best session, shortening the circuit and running/jogging more regularly today meant I covered 6.28km in 50 minutes and recorded a best 5km of 39 minutes. Just a cup of coffee with butter pre run and am fasting today - may try another session late this afternoon. All in all a great start to the https://www.iamgsd.org/moving-my-muscles-month

Fearless walking

Often over my 58 years I have avoided walking anywhere with other  people. Pre-diagnosis it was simply not being able to explain why I had to stop on a hill or their pace was too fast, post-diagnosis it was easier not to. Today I marched 8km with a friend along the banks of the Thames and up to the top of Winter Hill near Cookham with no hint of reservation and no need of explanation. The feeling of regular exercise increased tolerance and keto freedom meant M was never a topic for discussion  and only for a short period did I fall behind the rapid pace we set. That was toward the top of a long incline. Pleased to say slowing was all I needed. Lovely...

80% done

Awake before the alarm and head out by 6am for a 3km walk with the dogs, brisk as a slight chill in the early morning air. Then to my training venue, not playing cricket yet due to Covid but  a kids football pitch gives me a great loop to run/walk around. Today I started by jogging one side, walking three and jogging one. As I went I managed to add to the jog and walk 11/2 sides jog 1 1/2. All this led to a new 2020 PB of 6.14km so a great start to my week.

two things I forgot to highlight yesterday that help me is training either on the treadmill or the same area, which allows consistent comparison and music. I have a 50 minute play list and know bnow where I am in the session by the tracks that come next. Johnny Was by Stiff Little Fingers at about 40 minutes is the signal to push for home!

Dr Slonim's expertise helped me so much

Back in 2007 I blogged this after seeing the great man:

"Based in New York Dr Slonim is a world expert on the disease and takes the time to explain to patients what it is and what they should do to guard against deterioration. For me he recommended the following, (I would emphasise though that each programme is tailored to the individual after a session being closely monitored on his treadmill) :

• a daily (every day!!) 45 minute session on the treadmill. The first ten minutes at a snails pace of 1.6km per hour (that gets some looks in hotel gyms across Asia). Followed by 0.3km per hour increases in speed every 2 minutes. At 30 minutes to raise the incline to 2% and then 3% and finally 4% at five minute intervals.
• arm exercises with a large rubber band-which I admit I have lost
• a diet high in protein and low in carbohydrate to promote muscle regeneration
• a supplement of alanene - small dose regularly

The idea of the exercise is to gradually get going and reach the stage where your body is using the energy within the blood rather than seeking to take it from glycogen stored in muscles. I must confess I do not manage every day though I am trying hard in 2007!!

Since seeing Dr Slonim I understand my disease more fully and have certainly not deteriorated, while he has worked wonders with many other patients."

The highlighted bit is ketosis. Dr Slonim knew that ketosis would help but not that it would enable me to reach a best level of exercise so much better than the above through following a ketogenic diet. Modest protein and high fat supplementing his low carb advice was a game changer.

New target required - 90% of lifetime best by 2nd August

Since setting my original goal I have proceeded better than expected and in each of my last two 50 minute "jogs" have exceeded 6km just 50 metres or so shy of the 80% target I set myself at the beginning of June. Improvement has been gradual and I am now at a level 23% better than the 4.9km I managed on 1st June, in the month to date I have covered 130km in 24, 50 minute, sessions and plenty more walking the dogs. Improvement has not been linear, or easy, but persistance, regular aerobic exercise, intermittent fasting and pushing just enough have all been key.

For me the following is important:

• set a goal - since diagnosis in 2006 I have tried to follow the mantra set for me by Dr Slonim, exercise regularly and follow a low carb diet. His exercise prescription for me will follow in my next entry but I have always sought to gradually improve upon it.

• measure, measure, measure - I have kept an excel spreadsheet to track progress, without it I would not be so clear on improvement nor on a realistic goal. It is also why I do the same 50 minute session for simple and accurate comparison of where I am. Here's my month:

• 1-Jun	2-Jun	3-Jun	4-Jun	6-Jun	7-Jun	8-Jun
  5.90	5.86	6.04	5.91	6.50	6.36	6.10
  4.92	4.88	5.03	12.18	5.42	5.3	5.08
  1	1	1	1	1	1	1
  9 jun a	9 jun b	10-Jun	12-Jun	13-Jun	15-Jun	16-Jun
  6.42	6.49	1.93		5.81	6.49	6.48
  5.35	5.41	1.61	9	4.84	5.41	5.4
  1	1	1	1	1	1	1
  18-Jun	19-Jun	20-Jun	21-Jun	22-Jun	25-Jun	26-Jun
  battery	6.64	7.20	6.96	6.96	6.58	7.06
  died	5.53	6	5.8	5.8	5.48	5.88
  1	1	1	1	1	1	1
  27-Jun	28-Jun
  7.25	7.24
  6.04	6.03

• Stay positive - there will be days when its not possible to improve, or indeed to exercise, listen to your body and know when to rest, both in terms of when to exercise and within any session.

• look for gradual gains, today I tried to keep to a fast walking pace and gradually added in short jogs, once I began to feel tell tale pain in hamstrings or quads I slowed back to a fast walk. But at the beginning of the month it was just a case of keeping moving slowly and building. Now I need to lengthen the period I can jog.

• diet for me is key - I try and make sure I am in keto before exercising - I have been intermittent fasting - today nothing to eat yet so exercised fasted. I am not yet feeling the freedom keto has given me before, but I don't know if thats simply me being out of shape or not deep enough in keto.

Raising awareness, the power of social media.....

A 5.7km session was slightly disappointing today but as we know progress is not linear. Taking a rest day tomorrow and going again Wednesday.

Much more success today though on raising awareness with my blog retweeted by two Bristol City legends and my favourite current Gloucestershire C.C.C player. Now setting myself a new target of 90% of my PB and getting the M message spread as much as I can over the next month and a bit.....

For parents and coaches - signs of McArdle's

McArdle's is a rare muscle disease - early diagnosis can be hugely helpful and hence important for coaches who see many youngsters to be aware of the following:

A child who is keen, loves sport but simply fatigues much earlier than others and has to stop. Calves ache first, then thighs, chest tightens, arms become heavy. A short pause and then they are able to carry on. Likely performing better at the end of a long walk or exercise session than at the beginning, the next day stiffness also likely. For those that really overdo it cola coloured urine is the result, if this happens after exercise muscle breakdown is a potential cause. (I know I've been there!)

https://agsd.org.uk/all-about-gsd/gsd-variants/mcardle-disease-gsd5/gsd5-section1-tab2/ for more.

A good day for me fasted from yesterday evening had a 7km walk with the family and dogs and then a solo 50 minute session consolidating on yesterday's major gains 5.8 km today. Weight falling with my new one meal a day plan so good news all round.

Disappointing afternoon turns in to an excellent evening

An afternoon of disappointment as Bristol City returned to action but ultimately did not match expectation. Pleased to say I surpassed the expectation I had for today's 50 minute session and recorded a new 2020 PB, appropriately going round and round a football pitch I managed 6km in 50 minutes, which puts me very close to my first goal of 80% of my lifetime PB and way ahead of where I thought I would be at this stage. Looks like I WILL BE CHANGING MY TARGET!!! Achieved after a day with only an early bacon and egg breakfast and could taste ketosis at the end of this session. Still a long way to go but feeling quite exuberant.

Rain nearly stopped play

Thankfully though the short shower stopped and despite a slow start I recorded a seasons best today of 5.51km in the 50 minute session. A lot of walking, some jogging and a trot or two. Had not eaten since yesterday evening and exercised at 5pm, which certainly helped......

Fast fail, Technology torment, Workout wins

Cooking homemade beef rissoles for the family brought my two day fast to a swift end. But I have fasted today and am just back from best jogging session this year, though as my phone battery died I have no record of exactly what was achieved. Felt good though and managed a fast paced walk  throughout with several short jogs. Have decided for the time being I will switch to one keto friendly meal in the evening each day and see how I do with that. Certainly progress not sure how much though.....

Lengthening "fast"

Last night's session was really no improvement on the previous evening so have extended my fast and will now try and do a few more days. Would emphasise that I have done this before, though never surrounded by so much food temptation, and others eating, while it is very much my fast. By that I mean two slices of salami and some cheese are allowed, as is coffee. Will aim to minimise consumption  but without the distraction of a steam room, massage facilities etc. its more difficult. Luckily had an auction to pick up from so have been sorting purchases. Delighted with my AfterShokz Air wireless bone conductor head set, which will mean my Stiff Little Fingers playlist will require much less fiddling with earpieces when I exercise later.

Best so far  average speed of 6.49 kmph 80% of best 7.28 kmph  90% 8.19 kmph

20 hours in...

Its been a busy day, thankfully and so fasting has not been too hard. I have had coffee and about 50g of cheese but that's been all since yesterday evening. About to go and exercise as thankfully am less sore than I anticipated post yesterday's ill advised sprint. Strava will tell how I do...

Not bad but struggling early on today

This was a really tough 1st two laps of my chosen exercise venue this afternoon. I had exercised quite a lot yesterday and semi fasted today but legs simply did not want to get going and I was ready to stop after less than 800mm. Thankfully I instead slowed a little but then found a second wind and finished up with a PB since starting back. My format is 50 minutes of circuits of the cricket pitch, at this stage, and then a short rest before I try to jog as far as I can without stopping. So far that distance is really really limited to but I am managing improvement. 

Over exuberance after the PB and a 60 metre dash against my eldest daughter was unwise. Hopefully no significant damage done.

Need to get into ketosis really soon so am planning a 24 hour fast post dinner this evening....

50 minute distance 5.41km

My Walk Over Wales 10 year anniversary challenge

Had I known the full scale of the Walk Over Wales challenge in 2010 it's quite possible I would not have embarked upon it, but 10 years, and one month, ago today, armed with some dodgy boots, a backpack and some Tanglin Rugby Club shorts I did, part way through. Constant rain, the preponderance of large hills and the distance we walked each day over wild terrain made it a real stretch but thanks to those I walked with, Andrew, Stacey, Dan and Charlie, and those who provided constant support, and great food, Sally mainly, along the way, it was a tremendous and unforgettable experience. We had talked about a reprise for the 10 year anniversary but Covid has terminated any potential for a group walk.

 

Instead I have decided to embark on a solo journey to try and achieve a personal goal that I think will stretch me. Namely by 2nd August, 10 years on from our finishing the walk in Cardiff, to jog for 50 minutes and achieve at least 80% of my lifetime personal best distance in that time.

 

For many people that might not be such a challenge for me it will require me to do something I have only been able to do for a very brief period ever. Until the age of 52 I had never been able to jog more than a couple of hundred yards without stopping. Finding ketosis through fasting led me to be able to do so and from 2014 to 2016, when, focused and followed a ketogenic diet, jogging was possible. The last 4 years have seen a deterioration  in my activity, substantial weight gain and too many carbs coming back into my diet. For me to be able to achieve the goal I'll need to exercise daily and improve my fitness substantially and, to enable that, I will have to ditch the carbs and get back on the keto wagon. If I can do both those things then I have a chance......

 

My personal best treadmill session (I have recorded my sessions in an excel spreadsheet for many years as a source of encouragement and to track progress) was on 21^st September 2016. I managed 9.1kmph average speed over 50 minutes, that’s it a lifetime best. Earlier this year I hopped back on the treadmill determined to shed some excess weight that first session I managed an average pace of 5.6kmph, and found that a struggle. That’s how deconditioned I have become.

 

If I achieve my goal I will donate 500 quid to IamGSD and, if I make sufficient progress, I’ll open a JustGiving page. For now though all I ask is for your encouragement and perhaps for people to set their own goals, something to achieve by August 2^nd. You can follow my progress in a number of ways:

 

Exercise: Strava
https://www.strava.com/athletes/60100267

 

I would not call myself an athlete by any means BTW.

 

Diet: MyFitnessPal: andyww1

& Instagram:  mcardle.keto

 

 

And of course here where from today I’ll be blogging, and will try to do so daily.

This time 10 years ago...new challenge coming soon

Walk over Wales 2nd July - 2nd August

Just posting this from June 2010, as I finalise a bit of writing for an anniversarychallenge...

When in the early weeks of a career break I first heard of Andrew Wakelin's plans to Walk over Wales I was tempted to join but wary of making a commitment my body could not keep.

Now that I have committed to join from 14 July onwards I am both excited and nervous about what lies ahead. McArdle's has meant I have always shied away from a physical challenge- I was reminded today when making lunch just why - simply slicing a cut of pork into stew sized chunks required me to stop several times and left me with aching arms - since diagnosis 5 years ago i have though become much better at walking and have learnt how to pace myself.

Yesterday, as an example I walked 11km around Singapore's MacRitchie Reservoir in preparation for the WoW - slowly at first but after a sufficient time to allow energy to be sourced from the blood rather than muscle I was able to build to a fast walk. And on the second half even to attempt to run/jog up any inclines - if they were short I made the top - if longer the inevitable effect of McArdle's kicked in and I had to rest before carrying on. After plenty of stretching at the end my only problem today is an enormous blister from my new trainers!!!

One month to go - bring it on!!

It's been a while-10 years on

So these last few years I have not exercised, not blogged, not been ketogenic and put on weight. As its the 10 year anniversary of my involvement with Walk Over Wales all that is about to change so please follow my progress here. There will hopefully be progress.