Saturday, September 17, 2011
Tomorrow, I start a week of training (organisaitonal development, in my free time) here in Budapest. We have a package in the hotel with rooms and food all inclusive. It means "dining out" 3x a day, 7 days the week.
I remember, when I was at the first week of this course in Holland in May, how excited I was to plan my strategy to overcome this challenge of healthy life. That was my first long time on the go since I started on SP.
Now, I'm less anxious, most of the thing on that list are a strong daily or travel habit. But, I know form experience that if I get prepared, I have a much higher rate of success, even now, with all these habits.
So, let's get those objectives again on the table, with some tune-up.
ORGANISE MY ENVIRONMENT
1. Inaugurate a fruit corner in my hotel room after arrival.
2. Keep my small Moleskine paper copybook in my pockets to track food, enter to SP in the evening.
3. Announce (again) for the group that I have a limited calorie budget, so encourage me for drinking water, eating veg, and eating less in general.
4. Exercise: my running and swimming gear is already with me, and I have already e-mailed the hotel for swimming pools nearby, and e-mailed the swimming pools for opening hours. Running to the pool, swimming, and running back looks like a good combination to overlap time.
5. Run together with others - I already asked the group in e-mail, and many are motivated, 7:30am was proposed. Probably they will jog slowly and not every day, so I plan this as bonus exercise.
HABITS TO KEEP ON DOING
1. Digital kitchen scale to measure at least two meals (aim for breakfast and lunch).
2. Fat% scale is with me, continue to measure every morning.
3. Bring low calorie food with me like puffed rice, crisp bread, low fat milk, to replace some of the hotel food.
4. Buy fruits and vegetables to snack during the coffee breaks; also request the hotel to provide these for us.
5. One calorie rich drink per day only (wine, soda, fruit juice).
6. One calorie rich dessert per day only (chocolate cake and friends).
7. Drink water, cola light, tea during the day and coffee breaks.
8. Ask for half portion, or steamed vegetables from the restaurant as side dish.
9. Buffet meals - collect all the food I plan to eat at the beginning, and no revisit to the buffet table. Use the scale during "collecting" food to keep those portions healthy.
I have some extra ideas, too, which are optional.
1. Ask if someone wants to come to swim with me.
2. Offer others to measure their body fat% on my scale if interested.
3. Share my fruits and vegetables for the coffee break.
4. Look up a healthy restaurant for a dining out.
This list is more that I can keep in focus. So, I treat this as a check-list, the habits I can verify every morning and evening to remind myself, and adjust if necessary. The environment to reorganise is a one time task to complete on the first day (tomorrow).
I think to keep my main priority the same, as always: track food every day, even if I eat more then my budget.
Goal for the week: EAT SLOWLY.
A shot from my exercise walk tonight. Today and tomorrow is resting day, so I don't run and swim. But to have a little exercise, I skipped a few stations with the tram, and walked instead. This is the statue of Sandor PETOFI, a Hungarian poet. Basically every town and village in Hungary has a stree named Petofi.
Saturday, September 17, 2011
On Friday yesterday, I had a long train trip from Gleisdorf, Austria to Budapest, Hungary (3h+3h). I was wondering when and where could I swim and run.
Then, I decided to stop on half way in Szombathely, near the border in Hungary, after 3h of sitting, and make a big exercise break. So, I left my luggage at the train station, and took on my running gear, with my swim stuff in a plastic bag, and looked up the local swimming pool.
They had here great a 50m pool, and at the beginning I had the full lane just for myself. Then the pro swimmers came for training, and we amateurs had to share lanes. Watching the pro swimmers move, my feeling for a proper swimming training reinforced. They just move their legs and arms in a synchronism unimaginable for myself, and they propulse much faster with less effort. It would be great to learn how to swim properly.
Then I had a visit with a hairdresser, and after that I had my daily run. It was hot, and somehow I felt tired - usually on Fridays after a week of exercise I do feel tired.
Then, I went back to the train station to catch the next train to go forward to Budapest (another 3h sitting).
I really liked this setup, so I might do this again - instead of a long sitting of 6h in a trip, I stop somewhere to do my exercise during the day, when the pools are open. My exercise is in, and sitting in the train is also much easier, I'm still fresh and can read or do whatever I want even during the second leg of the trip.
Here's a pic from Szombathely, from the run.
Wednesday, September 14, 2011
Today, I had again an unplanned meeting outside, and as I had may swimming gear in my bag (who knows when a pool comes along), on the way back, I could handle the situation when suddenly a pool was blocking my way.
1.5K breaststroke in 45 min.
I don't get this in Austria.
In Hungary, every swimming pool has 6 to 8 lines, the middle 2 lanes are fast, the 2 side lanes are slow, and there are 2 or 4 lanes for athletes. People swim forward on the right side, and swim back on the other side of the lane. Here in Austria, all the swimming pools I had been was an "open field", everybody swims in any direction and speed he/she wants.
Spa zur Sonne ("Sonnenbad")
+ Has water
+ Open until 21.30 pm
+ Ultra hyper modern stylish
- 3.3 Euro swimming, 2.4 Euro parking (come on, parking fee at 20:30pm?!)
- Short (33m) pool
Of course, arriving back home, I took on my running shoes, and hit the road for my daily 10K.
It was raining, but, who cares?
I took on a light goretex coat, and Go.
After 6K, even the rain stopped.
Actually, it was more fun in the rain.
I felt much more "hard sparkling exercise freak road crazy endorphine junkie";
I awarded Oliver a sparkgoodie.
Tuesday, September 13, 2011
After my meeting today, I was able to make a quick visit to a nearby swimming pool on the way home. I just looked it up with my GPS application - POI \ Facilities \ Sports and there we go. I had no clue what type of pool is that, I just thought if it has water than it'll do. So, 45 min of breaststroke. I finally got my new goggles, no fog, stays on - I learned from my runs that these little things can make the difference between an easy and troublesome exercise.
For my run, I kept the increased speed near 5 min/K. I was able to sustain it for 5K, then I went slower, about 5:30/K. I was aiming for 12K again, but my joints were signalling its enough for today, so I switched to walking after 10K.
I checked my heart rate, and interestingly, yesterday (when I speeded up to be near 5min/K) my heart rate was very often between 175-180 bpm. (My max is ~185). Today, it usally was 155-160, hardly ever got above 165. Although, my speed and effort was very similar. Maybe the temperature? The humidity? Yesterday, it was after raining, but only 18-20C. Today, it was after a hot day, dry, but 27C.
My daily calorie differential shows:
Total Burned 3,900
I keep focus on the weekly balance, so I leave it like that, I don't eat more for today.
Still a view from Budapest (Hungary) from Saturday.
Monday, September 12, 2011
Today the pool was closed again. It seems like they just grab every little opportunity to close. If there is a little cloudy on the sky, they close.
So, I couldn't swim today. This is difficult, first, it breaks my excellent exercise routine, second, my nutrition-fitness plan will miss those 500 kcal burned from the swim.
I thought to increase a bit on running.
I run in the past weeks 10K every day, with about 6-7 min/K, depending on uphill, downhill, weather, temperature and other factors.
I decided to run today do 12K in 60 min, so to increase my speed to 5 min/K.
I almost had to exchange my lungs.
Ho, that was difficult.
That "I can't survive this, I can't do this, just one more K, then I stop, when will this end" feeling was back again.
I had this when I started to run in April.
When I finally stopped when endomondo said "You have reached your goal.", I felt my body like a burning engine. It is a great to feel my muscles warm from the workout.
I worked well.
But still, this is only 1000 kcal (instead of 1500 kcal), so I've reduced the daily calorie intakes for this week to fit the exercise.
This is a view from Budapest on Saturday, the statue of Liberty. I grew up nearby.
We had to wait, and I remembered that healthy habit which says: "What is the best time for exercise (anytime), what is the best place for exercise (anyplace)...", and decided to make a powerwalk while waiting, and made this picture while walking.
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