Heart Attack to 10K (part 4.15) - Getting back in the groove

 

Part 4.15 - Getting back in the groove

(Phase VI - sustaining a healthy life-style)

"Nothings going to happen unless you make it happen."

Since my heart attack the support and encouragement I have received from so many different groups and individuals have been key in my progress to follow a life plan I set myself to make improvements to my health and eating habits, to help reduce the risks of further cardiac problems, and I have relied heavily upon this support going right back to my cardiac rehab. From the nursing staff and fellow cardiac patients during the rehab, Sam and Andy and all my fellow participants on the Wycombe Wanderers Sports & Education Trust FFIT lifestyle programme as well as Gee with the Monday evening FIT Xtra sessions, the volunteers and runners at Wycombe Rye parkrun and then the enthusiastic mob at YPOM (your pace or mine) who helped to take me much much further than I ever dreamed possible when setting out on this journey (I would have been ecstatic to be able to walk just 5 miles let alone run 13!).

During this whole Covid pandemic period I have had to become far more self-driven and not rely on this support, testing my self-discipline to stay on track to follow the plan. At times it has been difficult to keep up the motivation, especially when the weather is dark, miserable and cold and you're all on your own, but in the main I have kept up a regular routine of exercise and continue achieve at least the minimum the targets I set myself before this crisis began - pity I can't really say the same for my eating habits (I blame being home all the time with easy access to the fridge).

[photo: Warren, the only person I have ran with in 2021 for a personal challenge to run a triangular route from Prestwood to Coombe Hill to Whiteleaf Cross and back to Prestwood, 18.7km]

Exercising has taken a bit of a knock in recent weeks where following a fall on one of my long runs I had to sit out for a couple of weeks having seriously bruised and grazed my left knee, thigh and shoulder making my mobility difficult. I am finding it incredibly difficult to pick up where I left off which has not been helped by falling into AFib again after my return run two weeks after the accident.

Taking this fall also highlighted another worry about lone running where I have experienced a few tumbles recently (this seems to be a recent development and I wonder if it is connected to my use of the GTN spray). I have varicose veins in my left leg and being on anti-coagulation it is a bit of a worry if I were too seriously cut myself, could I stem the flow? I have had a heart patient reply to a previous blog saying he wouldn't even dare to run on parkrun, with all its support, while on anti-coagulation in case he fell and I can relate to his concern.

Normally after a bout of AFib (a heart condition that causes an irregular and often abnormally fast heart rate) I can feel a little tired and drained of energy but generally OK. My last episode only lasted 18 hours (compared to 96 hours for my longest spell), starting Sunday evening and disappearing at lunch time on the Monday. As I had already missed 6 weeks of FIT Xtra due various reasons, I really wanted to pick this up again so decided as I felt fine I would join the Monday evening Zoom group, it quickly became apparent just how even a short spell of AFib can knock the stuffing out of me as I  quickly got short of breath becoming dizzy and developing a slight chest pain over the next day or so. I have now imposed a rule on myself not to exercise for at least 24 hours following an AFib spell to allow for a recovery period. Since then, I have found motivation very hard but really do need to start to pick up where I was before the accident.

AFib is a progressive condition, it is not going to get better but could get worse. I have paroxysmal AFib, with symptoms that come and go, so far this year (5.5 months) I have recorded 4 episodes. If it is left untreated, the condition can progress to the persistent or permanent types. Permanent AFib means that your condition is chronic despite treatment and management with a real risk of stroke, heart attack or even death, treatment is through medication but could lead to surgical procedures such as cardioversion,  catheter ablation or even a pacemaker. Other than medication, as I understand the best way to slow down it's progression and reduce risks and symptoms is through lifestyles changes including exercise, so I am determined to carry on running and exercising as long as I'm able.

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Dr AFib article on AFib and Covid-19 .... link

"In a meta-analysis study done in early 2021, a review of recently published articles about atrial fibrillation and COVID-19 complications was created. In 23 studies containing over 100,000 COVID-19 patients, it was confirmed that people with atrial fibrillation are at an increased risk for developing severe complications from a COVID-19 infection, including an increased risk for death.

Another study conducted in February of 2021 found that patients in-hospital with pre-existing or new-onset atrial fibrillation were more likely to experience worse health outcomes from a COVID-19 infection. The study showed that the AFib patients in-hospital had a higher mortality rate than those without AFib (44% in AFib patients vs. 22% in non-AFib patients). 

While more research needs to be done on this topic, patients with AFib are clearly at a higher risk of developing a severe COVID-19 complication."

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A problem with most men is that they don't want to admit any personal problems and keep them bottled up to themselves, my step-dad being a good example and this ultimately led to his death. I have always tried to use this blog as a vehicle to share and be open and honest about the medical problems and conditions I have faced since my heart attack as well as the positive benefits gained through exercise, but also hope to encourage others not to hide behind problems that might become detrimental to their own health and fitness and seek help if necessary.

Just recently I've been reading a few cardiac forums about how/if medication effects running performance. Many cardiac runners seem to complain that beta blockers and statins in particular cause much muscle ache and tiredness in the legs which I can definitely identify with having suffered legs pains since taking up running, a few have sought permission to stop taking statins before a competitive long run and achieved improved times. Sometime ago I asked my GP if this could be the onset of PADS (peripheral artery disease) but he dismissed it as old age, but I'm now wondering if the medication could be the cause. This does extend beyond just running and leg pains where since being on the heart medication I find sexual arousal and maintaining an erection getting more difficult (not impossible I hastily add) over time and have a feeling that this is also related to my meds (as per my previous paragraph, that was pretty hard to admit). 

As an experiment I stopped taking my blood pressure tablets for a few days (my blood pressure is always good) but it didn't make any difference, so I suspect the beta blockers which act by slowing the heart rate and decreasing blood flow, maybe the culprit or possibly it's just the cocktail of meds. I'm not keen in stopping any of the medication that affects the way the heart works, so things like Bisoprolol (beta-blocker), Rivaroxaban (anti-coagulation), Isosorbide (nitrite) and Rouvastatin (cholesterol) I will keep taking unless otherwise advised, I'm on these for good long-term preventative reasons so will not mess with them.

It is great to see the COVID rules starting to relax as the vaccination programme gains pace with groups out running together again, but after over a year of running alone I am still very wary about meeting up with others in a running environment or even elsewhere for both mine and my wife’s sake (we are both vulnerable and still waiting our 2nd jab); at least for the time being though I'm hoping to be back at Adams Park for next season. It’s been hard sitting back and watching everyone else meeting up and sharing their running exploits on facebook, I have felt detached and forgotten to the extent where on occasions I have felt like leaving the YPOM group as it just makes me feel ever more isolated and on my own, which can have a negative impact on my emotions and drive. It will feel strange, and in some ways difficult, to get back into the groove and meet others again but I really hope that we can get back to where I am an integral part of the group again and can feel that same level of support as before this all began. There have been so many new names appearing since I last went on a YPOM ‘group’ run that I probably wouldn’t recognise half the crowd, I'll probably to struggle to remember the one's I did know!

Without parkrun it has been difficult to gauge if I have maintained my fitness/health levels over the past year, I’ve mainly been doing long trail runs at the weekend but these are across country and over the hills where a lot of walking becomes necessary. As an experiment I did try to run a more constant level approx. 10km but suffered terribly from angina relying heavily on my magic (GTN) spray so cut it short finishing at about 7.5km, this is something else that is holding me back from group runs, that I don’t know if I’d be able to keep up with my runs becoming very stop/start. – It’s going to be like going right back to the beginning and starting all over again!!

In other news I have been elected onto the Hearts & Souls committee and now an official trustee of the charity and my first task was to promote Emily Ward who was running a half marathon on behalf of the charity for her good friend Gina. Gina suffered heart failure while having her second child and like so many found the cardiac rehab to be a turning point, giving her the confidence to rebuild her life. I hope that in a small way that my efforts went some way towards Emily's brilliant 1 hour 59 min finish but more importantly the fantastic £1,660.00 she raised which will go towards the rehab programme to help future cardiac victims once it can restart after this bloody pandemic - well done Emily!

This and my own Maidenhead half marathon challenge [see part 4.12] represent the only two fund raisers for the charity throughout the Covid pandemic, though both very commendable efforts raising in total £2,803.00 this is still only a meer drop in the annual £20,000 needed to help fund the cardiac rehab.

Emily's JustGiving page is still open for donations ..... click here

Emily & Gina

 

Heart attack to 10K pictorial record - click here
Covid long lone runs (more scenic pictorial record) - click here


Thank-you for reading and I would love to hear your thoughts on any subject I have covered, please leave your comments below or email me at peterjemmett@aol.com


My full story - from heart attack to half marathon:

Part 1 - That fateful day. (Phase I - heart attack)  click here
Part 2 - Back home & drama at White Hart Lane. (Phase II - home recovery)  click here
Part 3 - They tried to make me go to rehab, I said yes, yes, yes please. (Phase III - cardiac rehabilitation)  click here
Part 4.1 - Getting FFITer and Harefield & Heartbreak hill revisited (Phase IV - sustaining a healthy life-style)  click here
Part 4.2 - Walking for heart & soul & finding parkrun (Phase IV - sustaining a healthy life-style)  click here
Part 4.3 - End of year 1 round-up and assessment (Phase IV - sustaining a healthy life-style)  click here
Part 4.4 - Falling heart rate: fitter or hibernation? (Phase IV - sustaining a healthy life-style)  click here
Part 4.5 - Pain in the bum, going senile and sub 30! (Phase IV - sustaining a healthy life-style)  click here
Part 4.6 - Sub 29, attack of the AKI and 1 year old (Phase IV - sustaining a healthy life-style)  click here
Part 4.7 - Pushing the boundaries (Phase IV - sustaining a healthy life-style)  click here
Part 4.8 - Bling, bling, bling, two 10K's and a 5K. (Phase IV - sustaining a healthy life-style)  click here
Part 4.9 - 3 Years On, Ragged Radnage and Pete's bolus journey (Phase IV - sustaining a healthy life-style)  click here
Part 4.10 - Coping with COVID-19 and what they say (Phase IV - sustaining a healthy life-style)  click here
Part 4.11 - Living in the lock-down (Phase IV - sustaining a healthy life-style)  click here
Part 4.12 - Plus and minus 3.5 years; heart attack to half marathon! (Phase IV - sustaining a healthy life-style)  click here
Part 4.13 - Is it worth the risk? (Phase IV - sustaining a healthy life-style)  click here
Part 4.14 - Mix bag through Covid - End of year 4 (Phase IV - sustaining a healthy life-style)  click here
 
Next:
Part 4.16 - Reintegrating back into society (Phase IV - sustaining a healthy life-style)  click here
Part 4.17 - Get that crazy rhythm (the low down on AFib) (Phase IV - sustaining a healthy life-style)  click here
Part 4.18 - The 5 year itch, time to cut the CRAP! (Phase IV - sustaining a healthy life-style) click here
Part 4.19 - The last word (Phase IV - sustaining a healthy life-style) click here
Part 4.20 - Persisting with parkrun (Phase IV - sustaining a healthy life-style) click here
Part 4.21 - Stuck in reverse (recap of 2022) (Phase IV - sustaining a healthy life-style) click here
Part 4.22 - Starting all over again 6 years on (Phase IV - sustaining a healthy life-style) click here
Part 4.23 - God bless the NHS (Phase IV - sustaining a healthy life-style) click here
Part 4.24 - What I can, when I can (Phase IV - sustaining a healthy life-style) click here

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The rest of the story

Heart Attack to 10K (part 4.1) - Getting FFITer and Harefield & Heartbreak hill revisited

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GETTING FFITer. (Phase VI – sustaining a healthy life-style ) "Nothings going to happen unless you make it happen." I already knew I had an enlarged prostate, but during early April 2017 that I noticed that I was having to visit the little chairboys room a bit more frequently and it was becoming more difficult to pass water. I thought this might be due to a change in medication so mentioned it to my GP on one of my many visits. This prompted the doctor to get a little more intimate with me than I was comfortable with as he gave my prostate a little tickle (you'll probably have to pay extra for that in a house of ill repute!) and he then referred me to the Urologist. A blood test showed my PSA ( Prostate-specific antigen, a protein released from the prostate gland into the blood stream) to be 6.2, this was cause for concern as anything over 4.0 could indicate the presence of cancer cells. Normally, I believe the next stage would be to go for a biopsy, thi
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Heart Attack to 10K (part 1) - That fateful day.

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THAT FATEFUL DAY. (Phase I – heart attack) Being at a bit of a loose end and with nothing better to do during that dull period between Christmas and New Year (or the Plymouth Argyle & Cheltenham Town matches as my fellow Chairboys & girls would remember it), I decided to go for a walk in the local countryside around the rolling Chiltern hills. Overnight it had frozen, but the bright winter sunshine turned the early frost into a mist persuading me that it might make for some good atmospheric photographs. So, on Wednesday 28 th December 2016 (a date now etched into my brain) I drove out to Bledlow Ridge, parked the car in a side road just after mid-day and set out with my camera on a 6.8 mile walk that by the time I returned to the car would become an adventure I wouldn't forget in a hurry and ultimately have a dramatic change on my priorities and the way I live my life. I had been meaning to walk the Radnage area for some time and with the afternoon bright sunl
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Heart Attack to 10K (part 4.17) - Get that crazy rhythm (the low down on AFib)

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Part 4.17 - Get that crazy rhythm (the low down on AFib) (Phase VI - sustaining a healthy life-style) "Nothings going to happ en unless you ma ke it happen." I'm not sure who is actually reading this blog or even if you find it interesting or not, with little feedback it can be difficult to know how well it is received.    I'm certainly no expert and just write from my own experiences and what I have learnt by facing or overcoming certain problems as they occur, I hope by writing this blog to raise awareness on matters of the heart so others might consider their own health and fitness needs and seek medical attention, if needed, before letting things get out of hand ..... at the very least writing this stuff helps me to recall my recent medical history & achievements 😉. My biggest concern of late has without doubt been Atrial Fibrillation (also known as AFib or AF) and its quite noticeable from my conversations that many 'non-hearties' have no idea what t
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Heart Attack to 10K (part 3) - They tried to make me go to rehab, I said yes, yes, yes please

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THEY TRIED TO MAKE ME GO TO REHAB. I SAID YES, YES, YES PLEASE! (Phase III – cardiac rehabilitation) the cardiac rehab team 21 st Feb 2017 and I start phase III of my cardiac event when attending the first of 6 weeks of cardiac rehabilitation classes, but this part of the story really began back at my heart assessment 3 weeks earlier. Besides receiving my pedometer and starting an obsession in counting steps [see part 2], a series of measurements were taken which have since become the base point for tracking my subsequent progress.  My heart rate was 59, blood pressure 153/96, weight 98.2 kg, height 177cm, BMI 31.34 and waist 107cm. The Cardiac Prevention and Rehabilitation Team set long term targets against these measurements – blood pressure <140/90, weight 58-78.3kg, BMI 18.5-25 and waist <94cm. [Care4Today Cardiac Rehab video, this features the actual team I was with ..... click here ] Part of the assessment is to do a ‘shuttle walk test’ during which you wear
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RUNNING THE RIDGE FOR HEARTS & SOULS: LOCAL CHARITY APPEAL

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RUNNING THE RIDGE FOR HEARTS & SOULS: APPEAL PLEASE DONATE HERE :    https://www.justgiving.com/fundraising/runtheridge-heartsandsouls    I’m again raising money in aid of HEARTS & SOULS having previously completed the London Bridges walk in 2017 and the Thames Valley Summer walk last summer, this time I will be running my first ever 10K race at the age of 61 ..... 25 years, 10 months and 1 day after my last race! Hearts & Souls are a local voluntary run charity based in Wycombe hospital that fund the excellent cardiac rehabilitation classes which help around a 1,000 patients to recover from cardiac events each year in South Bucks.    This part of the rehabilitation programme is not funded by the NHS and relies entirely on charitable and legacy donations to keep it free at the point of use at a cost of about £25,000 per year. This is not some high profile national organisation but a small local charity who rely mainly on a small pool of those who have been th
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Heart Attack to 10K (part 4.23) - God bless the NHS

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Part 4.23 - GOD BLESS THE NHS (Phase VI - sustaining a healthy life-style) "Nothings going to happ en unless you ma ke it happen." Just occasionally I like to write something other than about my heart condition, highlighting my appreciation, experiences or support received over the past 6 and a bit years, to this end I have already written special blogs covering Cardiac Rehab , FITT , AFib awareness and Parkrun . Today I would like to show my admiration and gratitude for the tremendous work & service given to me by the NHS , not just for my heart problems but for other aliments I suffered over the same period. Recently I have been reading a 'question & answer' social media platform where the question of health care in the USA gets heavily debated when compared to the UK and elsewhere with 'socialised healthcare' and I admit knowing very little what happens over the pond other than it being 'private' and driven by insurance with terminology su
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Heart Attack to 10K (part 4.20) - Persisting with parkrun

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  Part 4.20 - PERSISTING WITH PARKRUN (Phase VI - sustaining a healthy life-style) "Nothings going to happ en unless you ma ke it happen." I only intended to write another blog if there was something special or significant to write about; well, since the last blog in May my AFib (Atrial Fibrillation) has moved up a level to from paroxysmal to persistent which is a fairly significant change in lifestyle for me and as a result I would like to write my own tribute to just how important parkrun has been, especially through this period of relative inactivity as it has been the only bright spot during a period where I have become concerned about my of lack of exercise, but as crucially how it gave me the opportunity to progress my health and fitness drive soon after I completed both cardiac rehab and the Wycombe Wanderers FITT lifestyle programme in 2017, months after suffering a heart attack. Parkrun has become a constant feature throughout these blogs for nearly 5 years now. I
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Heart Attack to 10K (part 2) - Back home & drama at White Hart Lane

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BACK HOME & DRAMA AT WHITE HART LANE (Phase II – home recovery) Not the New Year's Eve I had planned but I was home!! 4 to 6 weeks off work, no driving for a month, lots of rest, no lifting – welcome to phase II of a cardiac event. Sounds good but it soon becomes tedious, never mind at last I get to see those photos that had led to all this excitement in the first place [see part 1] and that was about it for the first week or so, sitting in front either the TV or computer or reading a jolly good book I got for Christmas about a tale of a Chairboy who missed that famous FA Cup run* with the odd excursion past a few neighbours houses and back mummified with my WWFC scarf wrapped tightly around my head to keep the cold air at bay. The instructions were simple enough, plenty of rest and start slowly with gentle short walks, a little light dusting etc. and gradually build up the pace and length of the walks and resume normal daily activities over the next 4 weeks. * 
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Heart Attack to 10K (part 4.4) - Falling heart rate: fitter or hibernation?

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PART 4.4 - FALLING HEART RATE: FITTER OR HIBERNATION? (Phase VI - sustaining a healthy life-style) "Nothings going to happen unless you make it happen." I didn’t really have any intention to continue with this blog beyond the first year but like in real life, my fitness campaign keeps rolling on so must the chronicles (or so I’ve been told by my blog fan).   Picking up from where we left off, my next parkrun on 3rd Feb. became a bit of a ground breaking occasion. It all started like any previous – a combination of jogging and walking when feeling the onset of angina but suddenly at about 3km I picked up a fairly comfortable stride and managed to keep going for the next 1km without pulling up when a fellow runner saw how I was pushing myself and offered to help me to the finish line. We jogged the last 1km together and finished in 33:09, just 18 seconds behind my best time. At about 2km this was the longest distance I had ran non-stop since starting parkrun and having
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