Had another run in the pipeline around phuket last sunday (7th august) but was not meant to be!
was ill three days before the run and to be honest it really made me think if it was possible or just a bit crazy to attempt that distance after having some time off work?I didn’t make it,the thought of a 4 am rise after the way i was,game over!
would have loved to have ran back to back sundays but in saying that the training is ongoing the trainer has been paid so theres no reason that “the doris” wont be pounding those streets soon…..very soon!

Just gone 4 am and my alarm is buzzing around my ears! why? It’s race day and the Phuket Health International Marathon. It’s at times like this when I question myself why why why? Sunday should be a day of rest but not for The Doris as he heads to Sapan Hin and attempt his longest run yet. The race I had entered was for the 13 km run/jog/walk/crawl as long as I made it over the line who cares how I managed it! 6am was the start time eventually getting underway at 06.10. After a pre-(race) warm up it was time to head for the start line its at this point I really started to question my sanity. Started powerwalking at first just to give the rest of the runners a bit of a chance! Picked up a nice pace but as I progressed found that I preferred walking for 100 steps and jogging for 2/300. We were at the 12 km mark and my legs started to cramp a bit and became very tight so decided to take it easy until the last km or so. Finish line in sight it was time to pick up the pace and “look” like a real runner! 15.8 kms was the actual distance The Doris covered in just under 2 hours! Another medal on my wall of fame. The boy done well,or so I thought anyway! Until next time people,,,,,,,,,watch this space.

Catch the DJ Doris afternoon show Monday to Friday from noon on 91.5 FM

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.

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.

Who do you know?

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.

Running is fun, have a laugh.

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.