The Doris completed his first 6km run in a long time!!
Legs were getting rather heavy near the end but just had to keep going, I was actually trying to beat the rain and I did!

It’s all go now for ” The Doris” and Phuket Island Radio ..

It all started in Malaysia on Sunday 24th. I decided to go for a rather long walk and to be honest I reckon I was only a few kms from Hong Kong!
the temperatures in malaysia were unreal so a good few kms power walk  followed by a swim set me up nicely for the day.

Next day another day walking around KL eating a few curries on the way which probably never helped, but got me moving but at least the excercise, or some excercise was taking place.

Wednesday 27th July returned to the gym in Patong didn’t want to go all out so session went like this for The Doris;
15 minute warm up on the running machine
10 minutes on the cross trainer
some light weights
and 5 minutes on the stepper.
doesn’t sound a lot but lets just say im easing myself back into it.

Thurday 28th July sees The Doris rising at 02.55 going to have some breaky, muesli, eggs and a few coffees to kicksatrt me.

The new me is back Mr The Doris and 91.5 fm Phuket Island Radio is getting fit again!!!!

Hi everyone

I trust your feeling healthy and fit

Working out is so important, the very action of running, riding a bike or weight training gives us extra energy for our daily lives, and the good news is we dont have to go the gym and work ourselves into the ground. Its really meant to be enjoyable and fun, and make us feel good, so start small if you need to, just to gain some momentum, you’ll be surprised how easy it can become a good habit in our daily or weekly schedule.

I’ve been doing just that, visiting the gym in Patong, doing some outdoor running in Kathu, and generally just getting myself back into the fitness habit.

3 out of the last 4 days I’ve done something, and its a good feeling, gets my body moving and helps strengthen my mind too, I find it very theraputic to keep as fit as possible as well as enjoy my life and work.

Sending you all love, stay on it

Thank you

Mark x

Catch marks nighty shows on 91.5 FM Phuket Radio every Tuesday to Friday from 7pm.

 

Well we managed to get The Doris’s bike out of the tree and fixed, and early yesteday afternoon we snapped him riding into the sunset on it, now the good news is The Doris is obviously training for something…isn’t he, or maybe he’s working on a secret regime?

What ever it is I am sure all will be be come clearer during the coming days.

Find out by tuning in weekday afternoons to 91.5 FM and via the internet/iphone on line at www.phuketfmradio.com

The Doris can also be found this Friday evening at The irish Times with his unique show The Old Record club and Saturday afternoon he’s hosting a LIVE broadcast from The Evason, where Franke are sponsoring a cooking competition….cooking on the radio Lordy me!!!

With The Doris well and truely focused and Mark also finding more time and big Danny O due back from his hols it looks like it’s all sytems go, but to finish off this small series here are afew words of coution, because inspite of the great benefits attributed to running and jogging, one must not overlook the fact that caution is needed in everything.

Too much running may cause a person to lose a lot of fluids in the body more than what he/she takes in. This will result to dehydration. Mark has some great words about water and oxygenhere. Dehydration will not only cause a runner to slow down but can also cause muscle spasms in the legs due to the depletion of essential electrolytes in the body. Muscle spasm is the involuntary contraction of a muscles in the legs that is which can last for a few seconds or may extend to several minutes, and is often very painful. Sometimes, it is called “charley horse.” The muscle does not simply relax by a mere wishful thinking.

Deep breathing and relaxation exercises may help the muscle to relax a bit. More often than not, people actually contract other muscles in response to the pain of a charley horse, which can make the duration of the muscle spasm longer. To counter dehydration, one must restore the proper balance of water in the body. Stay away from caffeine in coffee, sodas, and tea. Caffeine is a diuretic. It makes you urinate more frequentlythan you usually need to.

Before you engage in a running or jogging program, be sure to consult your doctor to check on the condition of your health, especially your heart. Make sure your limbs are properly stretched to avoid any muscle injuries. Why not check out some of the great Gym’s here and here in Phuket and speak to their professional trainers and remember drink lots of water or other fluids to avoid dehydration.

We hope you enjoyed this mini series, I’ll be back in a few days with some other thought’s and ideas that can get you moving please feel free to add some comments and as we always say at the radio station 91.5 FM…….. GET INVOLVED.

After a few days off to enable my body to recover think its time that the holiday is over! The “few days” turned into a few days too many!!

Great weather over the weekend meant ideal conditions for a short run plus some powerwalking which probably added about 5 kms to my training schedule.
I managed a short session in the gym as the walking/running was taking care of the cardio I decided some light weights were the way to go.
Has its been sometime since i’ve actually trained with free weights I thought id take it easy just incase an injury occurred.

Some bench work together with  other upper body excercises made me feel “the burn” always a good sign for me.

I have hired a trainer to help me through periods in the gym this I find it easier to stay on top as it always helps when there someone there to motivate you which I feel I need and still do at present.

I am slowly but surely getting back into the swing of things how long is it going to take me to feel happy with myself and my traning schedule?
I’d be happy to feel good in 6 weeks time, fingers crossed,,,and everything else that can be crossed!!!!!

Until next time another 4 kms on the cross trainer required.