Heart Attack to 10K (part 4.20) - Persisting with parkrun

 Part 4.20 - PERSISTING WITH PARKRUN

(Phase VI - sustaining a healthy life-style)

"Nothings going to happen unless you make 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 2022 my AFib (Atrial Fibrillation - heart arrhythmia) 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 set out on my parkrun career back on 21st Oct 2017, aged 59 & 7 months, about 10 months after that heart attack and have, up to my last run as I write this (6th Aug 2022), completed the grand landmark of 150 runs with all but 4 taking place at Wycombe Rye (the others being: Longrun Meadow in Taunton, Henley-on-Thames, Marlow Higginson Park & Rosliston). There has been many triumphs together with a few frustrations along the way but parkrun has remained the one constant throughout my fitness campaign that I keep coming back to.

I can't overstate just what an important benefit parkrun has been to me, being the one stable exercise that I have continued to use to gauge my progress or decline throughout my whole fitness plan even though there have been a fair few changes in my condition, medication, treatment and procedures throughout this time. It's not just the fact that the course is the same each week so you get to know how to pace yourself around it, or the fact that it is timed so you can challenge & monitor your own progress week by week which in itself acts as an excellent motivator, or that there always enough runners so there is always some-one running/jogging/walking at your pace and you are never alone without feeling the pressure to keep up with the pack on a group run, or that's it's free to enter, or that it doesn't matter if you come in first or last as you are always treated as a winner, or that you are awarded with landmark shirts which are like a badge of honour to wear with pride, but probably above all these is the selfless support, encouragement, belief and friendships from not just from those who freely volunteer each week to keep parkrun going but from just about everyone who turns up and the same applies to all the locations I have ran. There is a full cross section of society of all abilities, body shapes and sizes running for their own very good reasons and I have always particularly enjoyed volunteering as the tail-walker as it gives me the chance to keep up my step count while having a natter with the slowest person and find out and encourage their hopes and aspirations from parkrun - it's a way of giving something back.

My own record (see chart below) clearly shows just how I benefited from parkrun particularly in the early days, with my finishing times constantly improving week on week with the odd hiccup and then stabilising within a consistent time band regardless of what the weather or my body threw at me as I reached my peak performance level, a long way from my pre-heart attack days where I hadn't run at all in 24 years. This was then cruelly interrupted by Covid when parkrun was suspended for a little over 16 months as we all went into hiding. During this period I continued to run on my own but more cross-country over longer distances as I attempted to retain the fitness levels I worked so hard to gain over the previous 3 years and to rediscover some remote parts and paths of the local stunning Chilterns countryside (I would love to get back to doing this again some-time) - because of the terrain and distance these tended to be more walking than jogging. (photo record)

On the return to parkrun, I never quite matched those pre-Covid performances with my finishing times generally 6 minutes slower. Although I hoped it might improve as we got back into the groove, it seem to settle as my new pace stabilised within this new time band. At first it was a bit of a disappointment as during the Covid period I had ran far more and greater distance than at any time in my life in the hope of retaining what fitness I had gained before the pandemic, but I can live with that, I was after all another 1.5 years older with a deteriorated heart rhythm problem [see part 4.17]. 

I fell into my latest AFib episode on 8th May when returning home from MK Dons in the League 1 play-off semi-final 2nd leg, this was a true backs against wall type performance and emotional roller-coaster as the Wanderers held onto a deserved 2-0 1st leg win to go through to Wembley by a squeaky narrow 2-1 on aggregate as MK threw everything including the kitchen sink at the Chairboys, the adrenaline was pumping as the celebrations at the end went wild to make up for missing out when we reached Wembley 2 years previous and the fans were banned during the Covid pandemic - we were partying in the stands well into the night and I didn't think we were ever going to go home! 

So, I wasn't too surprised and actually slightly relieved to go into AFib as I retired to bed that night basking in the glory of being able to go to Wembley this time, as it was unlikely I would have another episode before the final in 13 days time - or so I thought.

Up to this period I wouldn't exercise at all while in AFib (the average duration of an episode being about 40 hours) and then allow at least a 24 hour recovery period which resulted missing a few parkruns and FIT-Xtra sessions, but on the whole managed to keep up a good attendance. After the first week I was starting to get a bit more concerned as I entered the 'persistent AFib' phase for the first time with it showing no signs of stopping. I was already under the cardiologist as I had raised concerns about the increasing frequency of each episode and during a visit to the A&E at Stoke Mandeville they agreed to give the matter some urgency and push for the 24 hour ECG. My lack of exercise started to worry me as I seemed to slipping backwards and feeling a bit podgy, being in a long-term episode severely impacted my exercising not just because I didn't feel able but also that I didn't feel safe over-exerting myself or really know how far I should push myself while on my own. 

This only really left parkrun as my fallback where I could at least jog/walk with the safety of numbers around me. So on day 20 of this episode I attempted my first parkrun while in AFib, starting by walking slowly and gradually building the pace with some intermittent light jogging, trying to keep my heart rate between 120-130 bpm. Although recording my by far slowest ever 'running' time, this tactic seem to work well so I adopted for my 8 subsequent runs increasing my heart rate target 120-140 bmp and then just running to any angina pains and discomfort as I got more confident (some might call it 'Jeffing' but I prefer 'afibrilling'). Although I was always near the back of the pack it is reassuring that there is always someone within sight though I stopped using other runners as targets or pace setters and just ran to my own ability/discomfort which meant I never managed to match my previous worst time and was a good 13 minutes behind my all-time PB on my best AFib finish. What really made this possible though is the knowledge of just knowing that there are always marshal's at set points around the course should I get into difficulty, this helped me feel far more confident about exercising at a level I felt I could manage without overstretching myself.

Full parkrun record (off the chart tail walking duties)

If it hadn't been for parkrun I would have gone through this whole 12/13 week period at best just walking the dog (and he has to stop to cock his leg on everything) and feeling sorry for myself, so a big thank-you parkrun for helping my sanity and giving me the chance to just to keep active. I honestly believe that by doing parkrun regularly over such a long period of time has helped to strengthen my heart, make it fitter and more efficient and so prolong its decline and speed its recovery from various ailments and procedures. I'm sorry to be missing out on the Wycombe Rye parkrun 10 year anniversary celebrations today but 'I WILL BE BACK!'

I was going about my normal work duties when I had this sudden and unexpected call from the hospital to say they had a cancellation for the next day and would I like to fill the slot - after chasing this for the past few weeks I was hardly going to say no!

So, on my 88th day of AFib (or 2,104 hours since it first started), I had my first DC cardioversion in Wycombe hospital. I thought that I would be a lot more apprehensive than I was, the idea of having your heart zapped is fairly daunting but to be honest I felt quite relaxed and looking forward to getting back to a normal. After being anaesthetised it took 2 shocks from the maximum of 3, the first 100 joules and the second 200 joules plus a few singed chest hairs to get me back to normal sinus rhythm which thankfully I'm still in as I write this a day later (you can see the burn outline where the pad was stuck to my chest in the photo). The whole procedure was quick, efficient and carried out within an afternoon and I offer my grateful thanks to the staff of the cardiac day unit at Wycombe hospital, one who it turned out, happen to be a near neighbour of mine.

This is not a cure and only really a quick fix and I realise AFib could return at any time but in the meanwhile I am resting for a couple of days (and writing this blog) having been advised not to drive, use machinery and sign any legal documents for 48 hours or make important decisions (I guess that rules out seeking a divorce then?), but I'm hoping to make the most of this respite and try and get back running again. I'm now due to have a follow up angiogram in a minimum of 6 weeks time to assess if further treatments are required. Cardioversion is really a test to see if you can go back into normal sinus rhythm which could then lead to other more aggressive treatments such as catheter ablation, this would not be appropriate if you could not return to a normal rhythm, so that's all good.

A persistent AFib diary (featuring some of my facebook posts during this AFib episode):

• 
  DAY 1: "Got home from MK Dons and gone into AFib ..... but I really don't care this time - UP THE BLUES!"
  
• DAY 5: "In a pub drinking a pint of water, look what I've been reduced too!!!"
  
• DAY 6: "153 hours (or 6+ days) now, if it is still going tomorrow morning I'm going to call the paramedics as it will then be a week which will move me from paroxysmal into persistent AFib. It certainly doesn't seem to be showing any signs of going on it's own. I just hope this is completely resolved before next Saturday, I certainly don't want this worry on my head at Wembley."
  
• DAY 8: Stoke Mandeville A&E for persistent AFib
  
• DAY 13: Wembley - Wycombe Wanderers v Sunderland PLAY-OFF FINAL (picture)
  
• DAY 14: "Fed up with it now."
  
• DAY 20: "After 3 weeks of sitting around because of persistent AFib I decided to give parkrun a go this morning. This was a new experience for me and I wasn't too sure how to tackle it, just walking slowly across the Rye to the meeting point my heart rate peaked at 193 bmp so I did consider not even trying. But I joined the back of the pack and started by walking real slow building up my heart rate so I was still comfortable. After about 1km I started walking with intermittent light jogging trying to keep my heart rate between 120-130 bmp and found this worked very well, I'm really not sure how I achieved this when just walking across the living room my heart rate can by far exceed this. Because I wasn't over exerting myself I didn't need to use my GTN 'magic' spray which certainly help with my recovery at the end and was really chuffed to finish in around 45 minutes"
• 
  DAY 23: "Back working from home as I try and make life a little easier."
  
• DAY 33: CardioSTAT 24 hour ECG (picture)
  
• DAY 34: "Think I moved beyond tiredness to exhaustion ..... total lack of energy and feel drained when I attempt anything."
  
• DAY 36: "Just spoken with the cardiologist and I'm to have a cardioversion and my 4th angiogram .... at least things are starting to move now."
  
• DAY 45: Taken by ambulance to Stoke Mandeville A&E for chest pains.
  
• DAY 50: "Morning's are tough, especially trying to get ready to go to work .... but really frustrated knowing how well I was doing to what life has become at the moment, feels like everything has come to a crashing halt .... still waiting my cardioversion and angiogram appointments."
• DAY 57: "Fatigue must be getting to me, caught myself trying to put the kettle in the fridge this morning!"
• 
  DAY 62: "Just home from parkrun and got all excited as there was a letter from cardiology!!! How disappointing! .... It is just a follow up letter to my GP regarding my cardiology phone consultation stating I'm being referred for a cardioversion and angiogram - that was 3.5 weeks ago - I've been in A&E since then!!"
  
• DAY 67: "Not just having to cope with the heatwave but now we have Covid in the household ...... trying times! - Still no cardioversion or angiogram appointments (even after chasing) or result from my 24 hour ECG."
  
• DAY 87: "Just going about my normal workday when I get a totally unexpected phone call, OMG OMG ... I've only got my cardioversion tomorrow afternoon!!!"
  
• DAY 88: CARDIOVERSION!

ADDENDUM 15/08/2022:

Although the cardioversion was successful, over the next couple of days I never really felt any better than before remaining very fatigued and tired, though it was good to see a ‘normal sinus rhythm’ on my KardiaMobile again. As I got ready for work on the Monday morning I took another Kardia, this time it was showing a normal rhythm but with a regular ectopic beats (see picture), but the heart rate was a good steady at 56, so I went into work. As soon as I arrived at my desk, my blood pressure shot up to 160/102 and heart rate elevated to 126 and lo and behold the Kardia showed ‘possible AFib’, so I was out of AFib for all of 87.5 hours! A visit back to the cardiac day unit confirmed my readings and they increased my dose of the ‘drunken zombie drug’ Bisoprolol from 1.25mg to 5.0mg to try and control my high heart rate – lovely! 

UPDATE 03/06/2024:

Saturday 18th May 2024 I reached a personal milestone when I ran my 200th parkrun, yes, that’s right 200 coming in at 41:27  Where as the challenge use to be a sub 30, it is now just keeping it below 50 minutes as aging and many medical issue's have taken its toll on my ability to run. 

Since my maiden parkrun back in Oct 2017 (10 months post heart attack), when I came in at a respectable time of 37:48 having not run at all since 1993, I have been admitted to hospital on a further 15 occasions for various operations including 2 angiograms with a total of 3 additional stents, 2 cardioversions, a cardiac ablation and many other procedures, scans and tests over that period. My initial progress in parkrun was brilliant reducing my time week by week hitting a PB of 26:32 by Dec 2019 and regular finishes of around 27-28 minutes. 

Then Covid struck and since returning my best time has been 30:31 which has slowly deteriorated as my heart conditions compounded first with persistent AFib and more recently Chronotropic Incompetence (exercise intolerance). 

 

Heart attack to 10K 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 - Mixed bag through Covid (Phase IV - sustaining a healthy life-style)  click here

Part 4.15 - Getting back in the groove (Phase IV - sustaining a healthy life-style)  click here

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

Next:
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
Part 4.25 - Life changes (Phase IV - sustaining a healthy life-style) click here