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.