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.